Monday
2 Rounds for total reps (32 mins) of…
AMRAP in 5 mins of:
1 Power Clean (135lbs/95lbs)
1 Jerk
1 Squat Clean
1 Jerk
2 Burpees
rest 2 mins then…
AMRAP in 8 mins of:
1 Power Clean (185lbs/125lbs)
1 Jerk
1 Squat Clean
1 Jerk
2 Burpees
rest 2 mins then round 2….
final score = TOTAL reps
Tuesday
AMRAP in 10 mins of:
10 Toes to Bar
20 Double Unders
rest 4 mins then
For time:
50 Wallballs (20lbs/14lbs)
50 Medball Lunges [ball on shoulder]
Wednesday
In a 30 min window…
Build to a heavy weight and complete 2 reps at that weight.
Thursday
10 Rounds of:
10 Pullups
10 Box Jumps
3 Bar Muscleups
4 Burpee Box Jump Overs
-Scale Pullups with Ring Rows
-Box Jumps to Step UPS
-Bar Muscleups to Jumping Bar -Muscleups or Dumbbell Curl & Press with 2 Dumbbells
-Burpee Box Jump Overs to Burpee Step Overs
Friday
For time:
20 Thrusters (95lbs/65lbs)
20 Dumbbell Lunges (50lbs/35lbs)
20 Power Cleans (185lbs/125lbs)
20 Dumbbell Lunges (50lbs/35lbs)
20 Deadlifts (275lbs/190lbs)
20 Dumbbell Lunges (50lbs/35lbs)
Saturday
9am Members Only
Sunday
9am with Crystal