m

Scaled

4 Sets: (1 set every 6 minutes) 150m Run 10 Dumbbell Box Step Overs (1x35/20) (24”/20”) 10 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 10 Dumbbell Box Step Overs (1x35/20) (24”/20”) 150m Run

AMRAP 3 Minutes 2 Wall Walks 8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg V-Up) -rest 2 Minutes- AMRAP 3 Minutes 24 Double Unders (OR 48 Single Under) 2 Wall Walks -rest 2 Minutes- AMRAP 3 Minutes 8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg

2 Sets 20 Double Unders (OR 40 Single Under) 10 GHD SIt Ups w/6in Riser (OR 20 Alt. Leg V-Up) 5 Burpee Pull Ups (at max reach) 10 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 20 Double Unders (OR 40 Single Under) -Rest

Partner Throwdown 1,000-m row (each at the same time) 60 thrusters (75/55) 30 Burpee Pull Ups *Row must be done under 3:45 for males and 4:20 for the women Individual Version: Partner Throwdown Friday 1,000-m row 30 thrusters (75/55) 15 Burpee Pull Ups *Row must be done under 3:45 for

6 sets (1 Set Every 4 minutes) 15/12 Calorie Assault Bike (OR 12/9 Calorie Echo Bike) 7 Devil Press (2x35/20)

For Time: 35 Dumbbell Snatches (35/25) 25 Wall Balls (20/14) 10 Burpee Pull Ups 25 Wall Balls (20/14) 35 Dumbbell Snatches (35/25)

Partner Workout: 60 Box Jump Overs (24/20) (split) 25 Synchro Toes to Bar (OR 50 Hanging Knee Raise) 40 Handstand Push-ups (split) (OR 60 Seated DB Strict Press 35/20) 25 Synchro Toes to Bar (OR 50 Hanging Knee Raise) 60 Box Jump Overs (24/20) (split)

4 sets: (Evey 5:00) 15/10 Calorie Row 10 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 10 Pull-ups (OR 20 Banded Pull Ups)

5 Sets AMRAP 3 Minutes 15 Bench Press (115/80) Max Distance Calorie Row -Rest 1 Minute b/t sets- *Repeat From: July 9, 2021

Partner Throwdown 16/12 Calorie Echo Bike (each, at the same time) 4 Rope Climbs (split) (OR 12 Strict Pull Up OR 20 Banded Strict Pull Up) 50 deadlifts (205/125) (split) 4 Rope Climbs (split) (OR 12 Strict Pull Up OR 20 Banded Strict Pull

For time: 1km Echo Bike 15 Toes to Bar (OR 30 Hanging Knee Raises) 30 Dumbbell Snatches (35/20) 15 Toes to Bar (OR 30 Hanging Knee Raises) 10 Burpee Box Jump Overs (24/20) *Sub 2km Assault Bike for Echo Bike (OR 1km Run) for Rx'd.

50 Double Unders (OR 75 Single Unders) 10 Handstand Push Ups (OR 20 Seated DB Strict Press 35/20) 50 Double Unders (OR 75 Single Unders) 10 Handstand Push Ups (OR 20 Seated DB Strict Press 35/20) 50 Double Unders (OR 75 Single Unders)

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07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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