JOIN US AT 9:00 A.M. FOR ENDURANCE.
Monday August 23rd:
Warm Up: 2x: 10 calorie bike + 10 inch worms + 10 squat jumps
1 . AMRAP 15:00:
Ascending reps
4-8-12-16…
Row calories
Med ball sit ups
Sled drag 100 feet
Rest 5:00
5 rounds for time:
12 Calorie Bike
200 m run
12 Slam ball over the shoulder
2 . 3x:
10 Ab wheel rollout
:30-1:00 plank
Wednesday August 25th:
Warm Up: 1x: 500 m row + 10 step ups + 100’ bear crawl
1 . 4:00 on / 2:00 off x 4 sets
12 Goblet Squats
15 sit ups
18 box jumps/step ups
Max Calorie Bike in remaining time.
2 . 100 calories on rower for time
*Every 2:00 including 0:00 – 5 burpees over the rower + 5 ball slams
3 . 10:00 EMOM:
Odd- :30-:45 plank
Even- 6-12 Ab Wheel
Friday August 27th:
Warm up: 2x: 12 calorie bike + 12 jumping lunges + 12 sit ups
1 . AMRAP 16:00:
16 calorie row
16 DB snatch or plate ground to overhead
16 burpees
Rest 4:00
AMRAP 12:00:
12 calorie bike
12 wall balls
12 GHD sit ups or AB Mat sit ups
Rest 3:00
AMRAP 8:00:
8 Burpee Box Jump overs
8 D Ball over the shoulder
200’ D Ball carry
2 . 5:00 EMOM:
:30 of sit ups / :30 rest
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