Jason
Jun 17, 20181 min
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.