All Classes
Tabata
8 Rounds 20 seconds on 10 seconds off
Air Squats
Sit-ups
Push-ups
Calorie Row
Complete all 8 rounds before progressing to next station
Score = Total reps/calories
Strength
Deadlifts
Build to a heavy set of 3
Conditioning
AMRAP 7
Wall Balls 20/14#
EMOM 5 Deadlifts 225/155#
Sweat Class
AMRAP 26
Teams of two. Share the reps.
55 Deadlifts 175/125#
55 Wall Balls 20/14#
55 Calorie Row
55 BB Push Presses 95/65#
All Classes
For Time:
35/25 Assault Bike Calories
800m Run
30 KB Swings 50/35# (70/53#)
20 Burpees
Core Work.
Strength
Back Squat
3×3 @ 70%
Conditioning
AMRAP 15
60 Double Unders
30 Calorie Row
15 OHS (115/80#)
Sweat Class
AMRAP 20
30 Double Unders
15 Calorie Row
30 OH Walking Lunges (Plate)
30 Sec Plank Hold
Strength
Snatch
2 @ 60%, 70%, 75%, 80%, 85%
2 sets of 1 @ 90%
Conditioning
21-15-9:
DB Hang Squat Cleans 50/35#
HSPU
600m Run
Sweat Class
PVC skill work on Cleans
21-15-9
DB Hang Squat Cleans 35/25#
Push-ups
600m Run
