Complete 10 rounds of: 8 KB Swings 8 Calorie Row 8 Burpees (RX-55/35) (M-45/30)
Complete for time: 60 Double Unders 45 Handstand Push Ups 60 Double Unders 30 Box Jumps 60 Double Unders 15 Wall Walks 60 Double Unders
Complete this 20:00 Amrap: 10 Calorie Bike 10 Pull Ups 10 Deadlifts (RX-225/150) (M-180/120)
Complete 5 rounds of: 10 Hang Cleans 15 Military Push Ups 20 Ball Squats (400 Meter Run (RX-135/95) (M-115/75)
Saturday Partner Up 2 rowers 2 Ski Ergs 2 Bikes 2 Pairs of Run Shoes Combine total of: 4000 Meter Row 3000 Meter Run 5 Mile Bike 2 mile run *pick your own order
Friday 4pm class is canceled this week: Complete this 20:00 AMRAP: 1 Rope Climb 2 Clean & Jerks 3 Jump Boxes 4 Burpees (RX-165/110) (M-135/95) (RX-30/24”) (M24/20”)
Complete 6 rounds for time: 10 Bench Presses 10 KB Swings 10 Toes to Bar (RX & M= 70% of body weight) Ladies 60% KB: RX-70/45 M-55/35)
Complete 2 rounds of: 50 Alternating DB Snatches 30 Lateral Burpees over DB 15 Box Step Overs w/ DB’s (RX-55/35) (M-45/30) (RX-24/20”) (M-20/18”)
TABATA for total reps: SL Sit Ups Assault Bike Calories Military Push Ups Walking Lunges Straight Bar Curls (RX-65/45) (M-55/40) :20 on / :10 rest / 8 rounds
Complete 12-9-6-3 reps of: Squat Cleans Ring Muscle Ups Calorie Ski Erg (RX-135/95) (M-115/75)