4 Rounds
7 DB Step-ups
10 Push Press
Wednesday, 081915
Every min. on the min. for 7 minutes:
10 DB Front Squats
15 Squats
THEN...
Row 1000m
Tuesday, 081815
4 Rounds:
3 Min. ARC Trainer
12 Burpees
10 Hang Cleans
Monday, 081715
10 Min. AMRAP:
5 Deadlifts
10 Box Jumps
20 Mtn. Climbers
Friday, 081415
"René"
7 Rounds:
Run 400m
21 Walking Lunges
15 Pull-ups
9 Burpees
Time Cap: 25 min.
Thursday, 081315
4 Rounds:
9 Deadlifts
15 KB Goblet Squats
21 Push-ups
Wednesday, 081215
Run 1 mile
THEN...
75 Burpees
50 Hang Clean & Jerk
Tuesday, 081115
21-15-9
Box Jumps
Pull-ups
THEN...
Row 1000m
Monday, 081015
7 Min. AMRAP:
7 DB Burpee Deadlifts
7 DB Thrusters
7 KB Swings
Friday, 080715
5 Rounds:
15 Sumo Deadlift High Pull 75/45
15 Box Jumps
15 Push Press 75/45
Thursday, 080615
10 Min. AMRAP
Wednesday, 080515
5 Rounds:
1 min... 10 Thrusters (95/65)
Max burpees for remainder of minute
Rest :30
Tuesday, 080415
5 Rounds:
15 Push Press 95/65
Rest 30 seconds
THEN...
Run 400m
Monday, 080315
50 Back Squats
THEN...
25 Pull-ups (At least 5 strict)
THEN...
3 Rounds:
Run 400M
12 KB Goblet Squats
12 HR Push-ups or Decline Push-ups
Friday, 073115
4 Rounds:
15 KB Swings
10 DB Thrusters
25 Mtn. Climbers
Thursday, 073015
Run 1 mile
50 Clean & Jerk
Wednesday, 072915
"Cindy"
20 Min. AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
Every 3 Rounds do 10 Push Press 95/65
Tuesday, 072815
21-15-9:
Box Jumps
Seated DB Press
Mtn. Climbers
Monday, 072715
21-15-9:
Deadlifts 185/115
Over-the-bar Burpees
Friday, 072415
5 Min. AMRAP:
10 Burpee touches*
12 DB Thrusters
THEN...
5 Min. AMRAP:
15 Squats
10 Push-ups (:15 Ring hold option)
20 Mtn. Climbers
*Mark a height approx. 3" above both out-stretched hands. Touch that mark at the top of each burpee.