Paige and Laura

AMRAP in 20:00 Minutes
10 Single DB Box Stepups
10 Single DB Devil Press
10 Single DB Box Stepups
20 Single DB Devil Press
10 Single DB Box Stepups
30 Single DB Devil Press
10 Single DB Box Stepups
40 Single DB Devil Press
10 Single DB Box Stepups
50 Single DB Devil Press
***
DB Loading 50lbs/35lbs
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Michaella

In Groups of 2-3, “Waterfall Style” complete 6 sets each, of the following
21/18 Calorie SkiERG
15 GHD Situps
100ft Sandbag Carry #150lbs/#100lbs
3 Sandbag Cleans
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Kevin

5 Rounds
1KM Run
30 Wallballs 20lbs/14lbs
*40:00 Minute Time Cap
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Safi, Ilianna and Ibrahim

AMRAP in 4:00 Minutes
27/21 Calorie BikeERG
27 Burpees
27 Pullups
REST 4:00 Minutes
AMRAP in 4:00 Minutes
21/15 Calorie BikeERG
21 Burpees
21 Toes-Bar
REST 4:00 Minutes
AMRAP in 4:00 Minutes
15/9 Calorie BikeERG
15 Burpees
15 Chest to Bar Pullups
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Coach Will

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Amanda and Tracy

In Teams of 2 complete the following: 60-40-20 Reps of 
Power Cleans #155/#105
Bench Press #155/#105
Followed by 10 Rounds (5 Each) “I go, you go”
1 Legless Rope Climb
30 Double Unders
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Fleet Ready!

10 Rounds of 2:00 on/1:00 off
20/15 Calorie BikERG
Max Reps: Burpee Box Jumps
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Part 1. Front Squat: Spend 15:00 Minutes building up to a heavy set of 5 Reps
Part 2. For Time
100ft Farmers Carry
1 Front Squat
1 Push Press
100ft Farmers Carry
2 Front Squats
2 Push Press
…
100ft Farmers Carry
10 Front Squats
10 Push Press
DBs Loading 50lbs/35lbs
*20 Minute Time Cap*
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The Medicine Ball…. simple yet so effective!

Every 6:00 Minutes for 30:00 Minutes (5 Rounds)
Row or SkiERG 1000m/800m, followed by max reps in remaining time of:
R1. Max Reps: Strict Pullups
R2. Max Reps: Pushups
R3. GHD Situps/AbMat Situps
R4. Air Squats
R5. Shuttle Runs
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Jenn

AMRAP in 10:00 Minutes
Run 1600m
Max Calories BIKEERG/ECHO Bike in remaining time
REST 4:00 Minutes
AMRAP in 8:00 Minutes
Run 1200m
Max Calories BIKEERG/ECHO Bike in remaining time
REST 3:00 Minutes
AMRAP in 6:00 Minutes
Run 800m
Max Calories BIKEERG/ECHO Bike in remaining time
REST 2:00 Minutes
AMRAP in 4:00 Minutes
Run 400m
Max Calories BIKEERG/ECHO Bike in remaining time
REST 1:00 Minute
AMRAP 2:00 Minutes
Run 200m
Max Calories BIKEERG/ECHO Bike in remaining time
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