1 Round for time:
15 squat cleans 95/75
20 pull ups
25 goblet squats 53/35
30 kbs 53/35
35 double Unders
40 lunges
35 wall ball sit ups
30 push up
25 box jumps
20 kte
15 dips
Monday Workout of the Day
Wednesday Workout of the Day
All Classes:
400m run
10 power snatches 95/65
5 muscle ups ( sub 5 pull ups and 5 ring dips)
Run 400m
10 power cleans 95/65
5 wall walks
Run 400m
10 barbell thrusters 95/65
5 man makers 30/20
Run 400m
10 front rack lunges 95/65
5 bar muscle ups ( sub 5 CTB and 5 dips)
Extra Credit: 3 sets:
30 Sec L hang
10 Back Ext
Wednesday Workout of the Day
5 Plyo Push Ups on ladder
10 Curtis P’s 75/53
15 GHD sit ups (beginners do ab matt sit ups)
20 box jumps 24/20
30 push press 45/33
40 air squats
50 double unders
40 air squats
30 push press 45/33
20 box jumps
15 GHD sit ups
10 curtis P’s
5 plyo push ups
[wptab name=’8:30AM Hiit’]
12 min amrap @80%
10 KBS 25#
10 GHD Sit Ups
Row 500 meters
Rest 5 min
12 min amrap @80%
Airdyne 20 calories
15 box jumps
10 wall balls
5 wall walks
Rest 5 min
12 min amrap @80%
30 double unders
10 KB Goblet Squats 35#
5 Pull Ups
Run 100m[/wptab]
[end_wptabset]
Share on FacebookWednesday Workout of the Day
All Classes:
Cul De Sac Run with med ball (start in front lot)20/14
Wall Climb in back door 50 wall balls 20/14
40 DB GTO 40/25
30 Body Blasters (Burpee Pull Up,T2B)
20 Push Press 75/53
10 tire flips
Building Run
100m backwards sled pull 150/95
Wednesday Workout of the Day
For time:
100 ft Walking lunge (Down the room and back)
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65/45
25 L-pull-ups
50 Sit-ups
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