*Refer to the individual daily posts for information on greater workout details, Sweat classes, Gymnastics, Movement and Mobility Classes and announcements. MONDAY: A. EMOMx103 KB Overhead Squat B. 12 Min AMRAP 4 KB Snatch (Left) 4 KB Snatch (Right) 6 SA KB Thruster (Left) 6 SA KB Thruster (Right) 8 F.Rack KB Lunge (Left) 8 F.Rack KB Lunge (Right) 10 Strict Pull Ups 200m Run 32/24kg Kettlebell TUESDAY: A. Deadlift 5 Repetitions @ 80% 1 Repetition @ 86% 5 Repetitions @ 83% 1 Repetition @ 89% 5 Repetitions @ 86% 1 Repetition @ 92% B. For Time: (15 min cap) 25-20-15-10-5 Toes to Bar (or 50-40-30-20-10: AbMat Sit-Ups) 25-20-15-10-5: Calorie Bike 10-8-6-4-2: Deadlifts (122.5/82.5kg) *5 Cals less each round for females WEDNESDAY: 3 Rounds for Time: 30/23 Calorie Row 25 Wallballs (9/6kg) 20 1-Arm Dumbbell Hang C&J (22.5/15kg) THURSDAY: On the 2:00 x 7 Sets: 36 Double Unders 9 True Ring Rows 3 Power Cleans FRIDAY: For Time: 50/35 Calorie Row 800 Meter Run 30 Power Snatches (50/35kg) 800 Meter Run 5 Rope Climbs SATURDAY: In teams of 3 - 25 Min AMRAP: 125 Calorie Row 100m Walking DB Lunge 22.5/15kg 75 Burpee BJ overs 24/20" 50 DB Thrusters 22.5/15kg 25 Bar Muscle Ups or 75 Chest to bar Pull Ups Max Bike Cals in the remaining time SUNDAY: Rest Day
