20 Minute AMRAP
40 Meter Shuttle Run
20 Overhead Walking Lunges
15 Toes To Bar
10 Push Press
20 Minute AMRAP
40 Meter Shuttle Run
20 Overhead Walking Lunges
15 Toes To Bar
10 Push Press
40-30-20-10
Wall Balls
Double Unders
KB Swings
15 Minutes To Practice Power Snatch
Then
4 Rounds
200 Meter Sandbag Run
4 Curtis P’s
6 Burpee Box Jump Overs
8 Ring Dips
15 Minutes of Skill Work
Then
15 Minute AMRAP
30 Second Bike Ride
3 Wall Climbs
6 Toes To Bar
12 Ball Slams
Strength 2-2-2-2-2
Squat Cleans
Then
3 Rounds
10 Squat Cleans
20 Plank Knees To Elbows
20 Russian Twist
10 Plyo Push Ups
4 Rounds
10 Burpee Wall Balls
15 Pull Ups
400 Meter Run
21-18-15-12-9-6-3
Deadlifts
Wall Ball Sit Ups
DB Snatch
Double Unders
REMINDER:
Last class tomorrow will be at 5pm and No Classes will be held on Saturday.
3 Rounds
200 Meter DB Farmers Carry
15 DB Rows
20 Wall Balls
30 Box Jumps
40 Walking Lunges
STRENGTH
15 Minutes To Establish 1RM
Overhead Squat
Then
12 Minute AMRAP
6 Sumo Deadlift High Pull
9 Burpees Over The Bar
12 Ring Dips
4 Rounds
400 Meter Run
10 Clean & Jerks
15 Pull Ups
20 Ball Slams