Monday 5/6
“CONDITIONING”
Each Round is a 5:00 AMRAP.
Round 1: 1k Bike + Max Rounds of Cindy
Round 2: 500m Row + Max Rounds of Grettel
Round 3: 1k Bike + Max Rounds of Cindy
Round 4: 500m Row + Max Rounds of Grettel
REST 2:00 b/t Rounds.
Cindy: 5 Pull-ups + 10 Push-ups + 15 Air Squats
Grettel: 3 Ground to Overheads (135/95) + 3 BFB
Tuesday 5/7
“CONDITIONING”
For Time:
50 Kettlebell Swings (53/35)
50 Box Jumps (24/20)
50 Abmat Sit-ups
50 Walking Lunges
50 Abmat Sit-ups
50 Box Jumps (24/20)
50 Kettlebell Swings (53/35)
“STRENGTH”
With Remaining Time in Class:
5 x 3 Front Squat @ 33X1
Fitness: 35/25 lbs. + 20/16″
Novice: 25/15 lbs. + 16/12″
Wednesday 5/8
“CONDITIONING”
Teams of 2. Trade Every Minute.
AMRAP 20 minutes:
75/50 Calorie Bike
35 Handstand Push-ups
15 Shuttle Runs (d/b = 1)
Fitness: 75 Push-Ups
Novice: 50 Push-ups
Thursday 5/9
“STRENGTH”
In 10 minutes, build to a max:
1RM Snatch
REST 3:00
AMRAP 5 minutes:
Max Reps @ 70% from above
“CONDITIONING”
For Time:
21-15-9
Calorie Bike
Burpees
Toes to Bar
Friday 5/10
“CONDITIONING”
Fight Gone Bad
3 Rounds of 1:00 Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press (75/55)
Calorie Row
REST 1:00
Saturday 5/11
“CONDITIONING”
Teams of 3.
AMRAP 10 minutes: (Run)
5 Pull-ups
10 Power Snatches (75/55)
25 Double Unders
REST 2:00
AMRAP 10 minutes: (Row)
5 Pull-ups
10 Hang Squat Clean Thrusters (75/55)
25 Double Unders
REST 2:00
AMRAP 10 minutes: (Bike)
5 Pull-ups
10 Power Snatches (75/55)
25 Double Unders
P1: Reps
P2: Run/Row/Bike
P3: REST
Trade every 200m Run / 250m Row / 500m Bike