Workout of the Day

bike warm up

• 3-min at 60/50 rpm
  • rest 1-min
• 2-min at 65/55rpm
  • rest 1 – min
• 1-min at 70/60 rpm

• 3 x 8 : db push press
• 2x across : OH KB carry

8 rounds : : emom

1. 12/10 cal bike
2. 14 kb swings
3. 12/10 cal bike
4. 50 double unders

Deload Week

4 x 10 : back racked alternating leg lunges

(step forward)

5 rounds : e2mom

1. 20 db step. ups (50/35) one db
2. 10 alternating arm DB snatch + 10 burpees

5 rounds : emom

1. 2 rope climbs
2. 4 wall walks
3. 6 devils press
4. 8 db front squat
5. 10 cal bike
6. rest

for time

• 200 double unders
• 60 db hang clean & jerks
• 60 cal row
• 150 double unders
• 40 db hang clean & jerks
• 40 cal row
• 100 double unders
• 20 db hang clean & jerks
• 20 cal row

“Fight Gone Bad”

3 rounds : 1 – min amrap at each station

• wall ball
• sdhp (75/55)
• box jumps (20″ everyone)
• push press (75/55)
• row for cals
  • rest 1-min

*score is total reps completed*

Please arrive a few min early, class will start promptly at 8am, we will need the full hour!

FITSGIVING

5 Rounds:

10 Medball Slams
15 Air Squat floor touches
20 single arm kettle bell swings eye level

Rest 1 mins

3 Rounds:

25 knee tucks
25 butterfly crunches
25 straight leg sit-ups with toe touch

Rest 1 mins

5 Rounds:

20 Kettlebell squat cleans
15 Medball Press Outs
10 push-ups with push back

Deload/Bodybuilding Week

• 3 x 10 : shoulder press
• 3 x 10 : lateral raise
• 3 x 15 : bent over lat raise

4 rounds :

2-min to complete

• 15 t2b or 20 knee raises
• in remaining time max rep shoulder to overhead (135/95)

rest 1-min between sets

Deload/Bodybuilding Week

• 3 x 10 : pendlay row
• 3 x 8 : single arm db row
• 2 x 15 : banded strict pull ups
• 2 x 20 : hammer curls
• 2 x 20 : rb bicep curls

for time (16-min)

1000m row

21 – 15 – 9

• deadlift (185/125)
• pull ups

Deload/Bodybuilding Week

• 3 x 5 , 3 x 3 : bench press  (increase weight each set)
• 3 x 15 : db chest flys
• 2 x 15 : overhead tricep extension
• 2 x 20 : rb tricep push down

4 rounds : e2mom

1. 10 burpee box jumps (30/24)
2. 20/18 cal bike

5 rounds : every 6-min

• 20 hang db snatch to reverse lunge
• 30 sit ups
• 40 air squats
• 50 double unders

for time w/partner (35-min)

• 60 cal bike
  • 6 rounds
    • 10 hang squat cleans (135/95)
    • 10 bar facing burpees
• 40 cal bike
  • 4 rounds
    • 10 power cleans (185/125)
    • 10 bar facing burpees
• 20 cal bike
  • 2 rounds
    • 10 squat cleans (225/155)
    • 10 bar facing burpees

Strength Cycle Week 10 Day 5

push

• 3 x 8 : alternating arm db chest press
• 2 x 20 : ring push ups

pull

• 2 x 8 : rdl (moderate)
• 3 x 3 : deadlift @ 75+%

for time (16-min)

21 – 15 – 9

• wall ball
• sdhp (95/65)
• box jumps (24/20)
• push press (95/65)
• cal row