MONDAY: Fitness: 1. Power Snatch - Heavy Single 2. For time: 50 Kettlebell Swings 24/16kg 50 Russian KB Swings 24/16kg Performance: 1. Power Snatch - Heavy Single 2. “Randy” For Time: 75 Power Snatches (35/25kg) Sweat: In Pairs for time: 125/100 Calorie Bike 125/100 Calorie Ski 125/100 Calorie Row 125/100 Calorie Bike
TUESDAY: Fitness “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (60/42.5kg) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (60/42.5kg) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (60/42.5kg) Performance: See Fitness
WEDNESDAY: Fitness: “Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Sandbag Squats 65/45kg rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Sandbag Squats 65/45kg rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Sandbag Squats 65/45kg rest 3 minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Sandbag Squats 65/45kg Performance: AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (35/25kg) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (42.5/30kg) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (50/35kg) rest 3 minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (60/42.5kg) Sweat: 6 Rounds: 1 minute per movement for Max Reps Ski Erg Calories Prowler Push 2x15m 100/70kg as fast as possible Airbike Calories Rest Post: 6 Min Alt EMOM 8 Ab Wheels 12 Lateral Hip Raises each side
THURSDAY: Fitness:
AMRAP 20: 400m Run Max Strict Pull Ups 200m Med Ball Carry Pec Walk 9/6kg Max Strict Pull Ups 20 Hollow Rocks
Performance:
See Fitness Gymnastics Class: Butterfly Pull Ups
FRIDAY: Fitness: 1. Deadlift - Heavy Set of 10 Aim for last weeks 8RM. 2. 3 Rounds for time: 20 Deadlifts (70/50kg) 20 Hang Dumbbell Reverse Lunges (22.5/15kg) 15/10 Calorie Assault Bike Prowler Push and Pull 5m 120/100kg Performance: See Fitness
SATURDAY: Fitness: 'In Pairs: 25 Min AMRAP 20/16 Cal Row 10 Burpee Box Jump Overs 24/20" 5 DB Thrusters 22.5/15kg 2 Rope Climbs *One partner is working on the AMRAP while the other completes a 400m Run with a Medball (9/6kg). Change after the run. Mark down a round every time one partner finish their second rope climb.
Performance: See Fitness
SUNDAY: Rest Day Open Gym 10am - 12pm Post results to Beyond the Whiteboard.
