MONDAY
WORKOUT
"KAREN"
150 WALLBALLS FOR TIME
#20 TO 10'/#14 TO 9'
CASHOUT
3 SETS OF
10E PLATE HALOS
15 BANDED TRICEP EXTENSIONS
12 DB FLOOR PRESS
TUESDAY
WORKOUT
"CHRISTINE"
3RFT
500M ROW
12 DEADLIFTS @BODYWEIGHT
21 BOX JUMPS 24/20"
WEDNESDAY
SKILL
FORWARD ROLL REVIEW
WORKOUT
"ADRIEN"
7RFT
3 FORWARD ROLLS
5 WALL WALKS
7 TOES TO BAR
9 BOX JUMPS #24/20"
*SCALED MOVEMENT MAY CONSIST OF; CANDLE STICK ROLL-UPS, KNEE RAISES, MODIFIED WALL WALKS, STEP UPS.
WATCH IF YOU DO NOT HAVE A FORWARD ROLL> https://youtu.be/D4HvRoU-y9g?si=aXavGRYlypfgqXAK
THURSDAY
FRIDAY
WORKOUT
"THE CHIEF"
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
1 minute Rest after each 3-minute AMRAP
Repeat 5 times total
SATURDAY
BEACH WORKOUT
OPTIONAL OPEN GYM WORKOUT
"CINDY"
AMRAP 20
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
*SCALE TO JUMPING PULL UPS/BANDED/RING ROWS
SUNDAY
WORKOUT
"MIND ERASER"
AMRAP 20
7 POWER CLEANS
7 BURPEES
200M RUN
*SCALE POWER CLEANS TO 14 ALT HANG DB CLEAN
CORE CASH OUT
5 ROUNDS OF
10 HOLLOW ROCKS
10 V-UPS
10 TUCK UPS
:10 HOLLOW HOLD
REST 1:00