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 EVERY MINUTE 30 SECS x 8 sets 5 Power Snatch TnG THEN 6 Rounds for time: 7 Overhead Squats @135/95 15 Wall balls 35 Double unders
WORKOUT OF THE DAY Run 400 Meters 30 Burpees Run 400 Meters 30 KB Hang Snatch Run 400 Meters 30 Weighted Pistols ( or weighted lunges) Run 400 Meters 30 Toes to bar _________________________________ C
Workout of the day 25 Min TIME LIMIT - Run 600 meters 5 Hang Power Snatch 10 Box Jumps 7 Hang Power Snatch 15 Box Jumps 9 Hang Power Snatch 20 Box Jumps 12 Hang Power Snatch 25 Box Jumps Run 600 meter
