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