Friday
113018
•••
2 Rounds
2 minutes per station
Bike calories
Sandbag Cleans 100/70
Sled Push 90/50
Farmers Walks 50/35
4:00 Rest
Friday
113018
•••
2 Rounds
2 minutes per station
Bike calories
Sandbag Cleans 100/70
Sled Push 90/50
Farmers Walks 50/35
4:00 Rest
Thursday
112918
•••
“Cindy”
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Wednesday
112818
•••
Hand Release Deadlift: Heavy Triple
•••
21-15-9
Deadlift 225/155
Box Jump Over 24/20
*Finish each round with 30 AbMat sit-ups
Tuesday
112718
•••
4 Rounds:
4 Min AMRAP
35/25 Calories, then AMRAP of:
25 American Swings 50/40
50 Double Unders
Rest 4 Minutes
Monday
112618
•••
“Macho Man”
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks
AMRAP 12
3 Rounds of “Macho Man” 115/80
6 Burpees
9 Toes to Bar
Wednesday
112118
•••
8 Min AMRAP:
21-15-9
Toes to Bar
Deadlift 205/145
4 Minute Rest
8 Min AMRAP:
9-15-21
Kettlebell Swing 70/50
Burpees
Tuesday
112018
•••
18-15-12-9
Hang Squat Cleans
Ring Dips
Box Jumps
Monday
111918
•••
Thruster heavy 3
•••
3 RFT
50 Double Unders
25 Thrusters 45/35
15 Pull-ups
Friday
111618
•••
4 RFT
70 Double Unders
10 Overhead Squats 135/95
3 Rope Climbs
Thursday
111518
•••
FGB Style, 3 Rounds:
Thrusters
Calories
Wall Balls
Burpees
1:00 Rest