Monday
20 rep max Push Press
rest then
6 Rounds for time:
9 Wallballs (20lbs/14lbs)
5 Push Press (135lbs/95lbs)
Tuesday
EMOM for 30 mins:
2 Snatches
Every 5th min rest and add weight
Wednesday
For time:
30/25 Calorie Assault Bike
150 Double Unders
30/25 Calorie Assault Bike
15 Bar Muscleups
30/25 Calorie Assault Bike
50 Dumbbell Lunges (50lbs/35lbs)
Use one dumbbell, front racked.
Lunge in place.
Thursday
AMRAP in 15 mins of:
Row 250m
15 Box Jump Overs
Friday
For time:
30 Squat Cleans (95/65)
30 Handstand Pushups
30 Toes to Bar
20 Squat Cleans (135lbs/95lbs)
20 Handstand Pushup
20 Toes to Bar
10 Squat Cleans (185lbs/135lbs)
10 Handstand Pushups
10 Toes to Bar
Saturday
9am Members Only
Sunday
Crystals Sunday