03/26/18
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WORKOUT OF THE DAY
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Complete as many rounds and reps as possible in 20 minutes of:
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22’s
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22 One arm Dumbell Overhead Lunges
22 Toes To Bar
22 handstand Push ups
22 Calorie Row
22 Burpees
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**Dumbbell: Men: 50 lbs / Women 35 lbs**
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**High volume classes will be required to substitute 21 Calorie Row for a 400 meter run**
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Then,
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Back Extensions
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Every 90 seconds for 5 sets
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12 reps
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Workout of the day: - Run 800 Meters 70 Wall balls 60 Toes to Bar 50 Walking Lunges 40 Pull ups 30 burpees 20 One arm KB thrusters (10-10)
Workout of the day -— 3 Rounds - Run 400 Meters 12 Push Press @95/65 straight into, 3 Rounds 20 Box Jumps 12 front rack KB front Squats straight into, 3 rounds for time 50 double unders 12 DB snatch 5
Workout of the day - Teams of 2 8 Min AMRAP: Partner 1: 250 Meter row Partner 2: Max Power Clean and Jerk @135/95 ***Partner 2 works until Partner 1 is done…Then Switch*** 8 Min AMRAP: Partner 1: 12/8
