MONDAY
Strength/Skill
—
Workout Of The Day
For Time:
30 Power Snatches @ 34/24KG
Row 30/22 calories
Time Cap: 3 minutes
– Rest 1:00 after cap
Then directly into Part 2…
As Many Rounds and Reps as possible in 20 minutes:
Row 15/12 calories
15 Lateral Burpee Over Rowers
*Lateral Burpees Over Rower are facing AWAY from monitor
H Y R O X
AMRAP for 30 Minutes
800 Meter Run
400 Meter Row
400 Meter Ski-Erg
40 Wallballs 20/14lbs
100 Meter Farmer Carry 2 x 32/24KG
rest for 60 seconds
TUESDAY
Strength/Skill
—
Workout Of The Day
??
WEDNESDAY
Strength
—
Workout Of The Day
AMRAP for 25 Minutes
25/20 Calorie Row
10 Toes-To-Bar
10 Box Jumps 24/20″
10 Kettlebell Goblet Squats 24/16KG
10 Kettlebell Swings 24/16KG
THURSDAY
Strength/Skill
—
Workout Of The Day
—
FRIDAY
Strength/Skill
Within 10 minutes:
3 Back Squats @ Max Load
*Find a 3 Rep Max in 10 Minutes
Workout Of The Day
For Time:
50 Kettlebell Swings @ 24/16 kg
Run 400 meters
10 Kettlebell Swings @ 24/16 kg
Run 400 meters
30 Kettlebell Swings @ 24/16 kg
Run 400 meters
20 Kettlebell Swings @ 24/16 kg
Run 400 meters
40 Kettlebell Swings @ 24/16 kg
Time Cap: 18 minutes
*Top Scores – 12 minutes
H Y R O X
Every 10:30 For 3 Rounds
1,000 Meter Run
50 Meter Burpee Broad Jump
1,000M C2 Bike
*Each Round capped @ 9:30 mins
SATURDAY
For Time:
With a partner – Snowman Drawing Edition:
Base Snowball = 100 Double Unders
Body Snowball = 75 Cal Row
Head Snowball = 50 Burpees
Hat = 100 Double Unders
Eyes = 75 Cal Row
Nose = 50 Air Squats (each)
Mouth = 100 Double Unders
Pipe = 75 Cal Row
Arms = 50 Burpees
Buttons = 100 Double Unders
Scarf = 75 Cal Row
Eyebrows = 50 Walking Lunge steps (each)
