Check the blog each day for the Sweat Classes, Gymnastics, Mobility Class, News and Updates. MONDAY: A. Squat Clean Thruster (Cluster) - Build to a Heavy Single B. “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (60/42.5) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (60/42.5kg) 9 Lateral Barbell Burpees 9 Thrusters (60/42.5kg) TUESDAY: AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (32.5/22.5kg) WEDNESDAY: In Teams of 3, For Time: 60/40 Calorie Assault Bike 60 Box Jump Over (24/20") 60 Power Cleans (70/47.5kg) 60 Toes to Bar 60 Push Jerks (70/47.5kg) 60 Box Jump Over (24/20") 60/40 Calorie Assault Bike 60 Box Jump Over (24/20) 60 Power Cleans (60/42.5kg) 60 Toes to Bar 60 Push Jerks (60/42.5kg) 60 Box Jump Overs (24/20") 60/40 Calorie Assault Bike THURSDAY: 4 Rounds For Time: 400 Meter Run 2 Rope Climbs 40 Double Unders 1 Rope Climb FRIDAY: A. Front Squat - Heavy 3 B. AMRAP 5: 15-12-9 Kettlebell Swing (32/24kg) Front Squat (60/42.5kg) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (32/24kg) Front Squat (50/35kg) Calorie Row SATURDAY: In Pairs 20 Min AMRAP 10m Walk Lunge 22.5/15kg 5 Burpee BJ Over 24/20" 10m Farm Carry 22.5/15kg 15/12 Calorie Bike *Change after a full round.
