PUMP
5 SETS OF;
20 BANDED TRICEP EXTENSIONS
15 DB HAMMER CURLS
10 PLATE HALOS, EACH DIRECTION
REST 1:00
WORKOUT
"FLITHY 50" For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
CONDITIONING
TOTAL REPS/CALS
8 MINUTES AT EACH STATION, 1:00 TO ROTATE
CALORIE ROW
BOX STEP UPS
CALORIE BIKE
BURPEES
CALORIE SKI
STRENGTH/SKILL
EVERY 2:30X5 SETS
5 STRICT PULL UPS
100' FARMERS CARRY, #70/53X2
WORKOUT
"ISABEL"
30 SNATCHES FOR TIME
#135/95
SCALE SUGGESTIONS #115/75 OR #95/65
STRENGTH
TEMPO BACK SQUAT 31X1
5 SETS OF 3
START AT 65% AND BUILD, REST 2-2:30 BETWEEN SETS
CONDITIONING
AMRAP 12
15 CAL ROW/BIKE
20 DB/KB DEADLIFTS
20 DB/KB GOBLET LUNGES
#53/35
STRENGTH
E2MOM X 6
BENCH PRESS
3-3-3-1-1-1
BUILD TO HEAVY SINGLE FOR DAY, START AROUND 70% OR HEAVY
EMOM 12
O- 12/10 CAL MACHINE
E- 2 TURKISH GET UPS, EACH ARM
AMRAP 10
10 push-ups
10 dumbbell snatches, right arm
10 toes-to-bars
10 dumbbell snatches, left arm
#50/35
3 SETS OF;
100' SLED PUSH, HEAVY
:45 CHINESE PLANK
WITH PARTNER
5 ROUNDS FOR TIME
200M FARMERS CARRY*
10 WALL WALKS*
50 SYNCHRO AM KBS
STRENGTH
FRONT SQUAT
5-3-1-1-1
GOAL IS TO FIND HEAVY SINGLE FROM RACK
WORKOUT
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SIT UPS