Firestorm
3 Rounds 15/11 Calorie Echo Bike 11 Burpees Over 12" Block (or makeshift 12" structure)
Max Verstappen
3 rounds: 15/12 Calorie Assault Bike 12 Deadlifts (185/125) 9 Box Jump Overs (24/20) -rest 3 minutes- For time: 27 Box Jump Overs (24/20) 36 Deadlifts (185/125) 45/36 Calorie Assault Bike *Repeat Tuesday July 18 2023.
The Little Rascals
“12.3” Intervals 4 sets @ consistent 70-80% intensity: AMRAP 5 minutes 15 Box Jump/Step Downs (24/20) 12 Push Press (115/75) 9 Toes to Bar -rest 3 minutes b/t sets-
Rufus
6 sets 50 Double Unders Odd sets: 10 Clean and Jerks (95/65) Even Sets: 10 Power Snatches (95/65) 10 Bar Facing Burpees -Rest 1:00 between sets- *Repeat from Monday February 27, 2023.
Lindt
AMRAP 15 Minutes 15 Kettlebell Swings (44/26) 30 yard sled push (125/100) 10 Kettlebell Goblet Squats (44/26) 30 yard sled push (125/100) 5 Single-arm kettlebell Push Press (44/26) (5 each side) 30 yard sled push (125/100) *Score every 5 yards as a rep.
For time: 10 Wall Facing Strict Handstand Push Ups (OR 10 Strict Handstand Push Up) 15 Box Jumps (24/20) 20 Toes to bar (OR 40 Hanging Knee Raise) -rest 5 minutes- For time: 20 Toes to bar (OR 40 Hanging Knee Raise) 15 Box Jumps (24/20) 10 Wall
Week 2 Day 2
1 Pause Clean Deadlift at Mid Thigh + 1 Pause Clean from that mid thigh position + 1 Pause Push Jerk @ 60% 1 RM Clean and Jerk 1 Pause Clean Deadlift at Mid Thigh + 1 Pause Clean from that
Cupcake Wars
2 sets: 2 Rounds 10 Overhead Squats (75/55) 6 Box Step Ups (24/20) 2 Bar Muscle Ups (OR 4 Burpee Pull Ups) -rest 1:1 b/t sets-
Potato Chips
4 sets: 2 Rounds 25ft Dumbbell Walking Lunge (25/15) 50ft Bear Crawl (OR 10ft Handstand Walk) -rest 1:1 b/t sets- Set 1: Single arm overhead lunge (right) Set 2: Single arm overhead lunge - other arm (left) Set 3: Farmers Carry lunge (right) Set 4: Farmers Carry lunge
Hey you guys!!!
AMRAP 10 Minutes 12 Deadlifts (115/80) 9 Hang Cleans (115/80) 6 Push Jerks (115/80) *Each round must remain unbroken
Ski/Row and Bike Workouts
5 Sets 600m Row or Ski at RPE5 3 Min Echo Bike at RPE3 *Rest 1 Min between sets. *Score Echo Bike Calories.
9 Min at RPE4, 2 Min at RPE3 90 Sec at RPE7, 3 Min at RPE3 6 Min at RPE4.5, 2 Min at RPE3 90 Sec at RPE7, 3 Min at RPE3 3 Min at RPE5, 2 Min at RPE3 90 Sec at RPE7
