2-3 Sets: (at easy/moderate recovery pace) 400m Jog 40 Yard Sled Push (145/125) 500m Row 30 Yard Sled Push (145/125) 500m Ski 20 Yard Sled Push (145/125) 1000m Bike Erg 10 Yard Sled Push (145/125)
Deviled Eggs
3 Rounds 25ft Handstand Walk 500m Bike Erg 2 Wall Walks 500m Bike Erg -rest 3 minutes- 3 Rounds 3 Ring Muscle Ups 12 Dumbbell Front Squats (2x50/35) 3 Bar Muscle Ups 12 Dumbbell Step Back Lunges (2x50/35)
Count ’Em
AMRAP 18 Minutes 18 Alternating Dumbbell Hang Clean and Jerk (50/35) 18 Dumbbell Facing Burpee 18 Toes to Bar *Repeat Wednesday February 8, 2023
Godiva
4 Sets: 12/10 Calorie Echo Bike 18 Wall Balls (20/14) (10/9) 54 Double Unders -rest 1:1 b/t sets-
Leaning Tower of Pisa
FULL SEND FRIDAY! AMRAP 7 Minutes 1 Squat Snatch (135/95) 3 Power Clean and Jerks (135/95) 5 Box Jump Overs (30/24)
Cinnamon Raisin Bagel
Partner Workout: AMRAP 15 Minutes 10 Shuttle Runs (50ft) (each, at the same time) 10 Synchro Deadlifts (225/155) 10 Wall Walks (split as desired) 10 Shuttle Runs (50ft) (each, at the same time) 10 Synchro Deadlifts (225/155) Individual Version: AMRAP 15 Minutes 10 Shuttle Runs (50ft) 10 Deadlifts (225/155) 5 Wall
Peter Parker
5 Sets: (1 set every 3 minutes 30 seconds) 14/11 Calorie Echo Bike 70 Double Unders 14/11 Calorie Echo Bike *Sub 18/14 Calorie Assault Bike if needed for Rx’d
Honeycrisp
10 Sets 10 Toes to Bar 25ft Handstand Walk 10 Ground to Overhead (95/65) -Rest 1:1- Sets 1-5 = Power Snatch Sets 6-10 = Power Clean and Jerk
Wynwood Walls
2 sets: 21 Deadlifts (225/155) 21 Handstand Push Ups -rest 1:1 b/t sets- 2 sets: 15 Deadlifts (275/185) 75ft Handstand Walk -rest 1:1 b/t sets- 2 sets: 9 Deadlifts (315/225) 9 Wall Facing Strict Handstand Push Ups -rest 1:1 b/t sets-
Annie & Hallie
Workout Definition 3 sets 30 Wall Balls (14/10) 20 Wall Balls (20/14) 10 Wall Balls (30/20) - Rest 3:00 between sets - *10/9ft for all reps Wall Ball Option with 1 weight 3 Sets: 20 Wall Balls (20/14) 30 Air Squats 20 Wall Balls (20/14) -rest 3 minutes between sets-
5 sets: AMRAP 2 minutes 6 Ring Muscle Ups 12 Dumbbell Box Step Up (2x50/35) (24/20) Max Squat Cleans (185/125) -rest 1 minute b/t sets-
3 Rounds: 21 Calorie Row 15 Chest to bar pull ups 9 Thrusters (135/95)