Monday
15 rep max Push Press
rest then
AMRAP in 13 mins:
10 Toes to Bar
14 Dumbbell Lunges (50lbs/35lbs)
Tuesday
For time:
1-2-3-4-5-4-3-2-1 reps of:
Squat Snatches (135lbs/95lbs)
Bar Muscleups
Wednesday
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (225lbs/155lbs)
Box Jumps [24”/20”]
Dumbbell Hang Cleans (50lbs/35lbs)
Use 2 Dumbbells
Thursday
AMRAP in 15 mins:
30 Double Unders
15 Wallballs
10/8 Cal Assault Bike
Friday
EMOM for 30 mins:
1 Power Clean (165lbs/115lbs)
1 Hang Squat Clean
2 Jerks
12 Pullups
12 Handstand Pushups
One movement per minute
All barbell movements to be completed in one minute
Saturday
9am Members Only
Sunday
Crystal’s Sunday