MONDAY
STRENGTH
5x3 TEMPO BACK SQUATS 31X1
START AT 60-65%
WORKOUT
AMRAP 15
15 WALLBALLS
15 SIT UPS
15 PUSH UPS
MONDAY
STRENGTH
5X5
PUSH JERK, BUILDING
WORKOUT
AMRAP 10
10 BURPEES OVER DUMBBELL
10 DB DEADLIFTS
10 DB SHOULDER TO OH
#50X2/35X2
MONDAY
AT HOME OPTION
AMRAP 25
5-10-15…
AIR SQUATS*
PUSH UPS
SIT UPS
*IF YOU HAVE A KB OR DB HOLD GOBLET POS. DURING SQUATS
**ADD 5 REPS TO EACH MOVEMENT A ROUND
***POST YOUR WORKOUT SCORE TO FB PAGE!
MONDAY
PRESIDENTS DAY HERO WORKOUT
"GARFIELD"
AMRAP in 20 minutes
9 Deadlifts (315/205 lb)*
19 Ring Dips
18 Pull-Ups
81 Double-Unders
THE GOAL IS 3-4 ROUNDS, SCALE WEIGHTS/MOVEMENTS BUT KEEP REPS
MONDAY
WORKOUT
FOR TIME
10-8-6-4-2 FRONT SQUATS
20-16-12-8-4 LATERAL BURPEES OVER THE BAR
10-8-6-4-2 POWER CLEANS
#135/95
RX+ #185/125
TIME CAP 15:00