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Wednesday

Hump Day!!! We have a couple things going on today. You will need to set up the barbell from the floor and the Chest to Bar Pull-Ups can be kipping. 16 Min. AMRAP: 100 Ball Slams (20/10) 80 American KBS. (70/53) 60 Push Press (95/65) 40 Box Jump (24″/20″) 20 Chest to Bar Pull-Ups

Tuesday

Yesterday was a nice warm-up for today’s SPICY beast!!! There is a few sections for today’s workout. You will have to complete the full section before moving forward into the next section. Come and beat the time cap!!! For Time: 1k/800m Row Then… 21-15-9: Dual KB Snatches (53’s/35’s) Strict HSPU Then… 21-15-9: Russian KBS (70/53)…

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Monday

Time to get this week started with some serious work. Make sure you bring long socks for the rope climbs. They will safe your shins!!Also, this workout has a 16 minute time cap!!! For Time: 1K/800m Row 100 Double-Unders 10 Rope Climbs (15’/12′)

Friday

This one is a SPRINT!! Last day of testing! 21-15-9: Deadlifts (225/155)HSPU

Thursday

We are not maxing out today. Instead we will take some time to recover and work on some skill movements. 20 Min. EMOM: 1: 15/12 Cal. Row2: 15 Burpees3: 200m Run4: 70 Jump Rope Singles5: 15 GHD Sit-Ups

Wednesday

Hump Day!!! We are getting after a lot of lunges with changing variations today. For Time: 500/450m Row 21 Toes to Bar 20 DB. Suitcase Walking Lunge (50’s/35’s) 500/450m Row18 Toes to Bar 20 DB. Front Rack Walking Lunge (50’s/35’s) 500/450m Row15 Toes to Bar 20 DB. Overhead Walking Lunge (30’s/15’s) **20 Min. Time Cap!!!!**

Tuesday

This one is going to get spicy fast! Come on in and get it! 20 Min. AMRAP: 4 Strict Chest to Bar Pull Ups 4 Strict Handstand Push-Up 6 Dual KB Snatches (53’s/35’s)

Monday

Test week!!! We are getting testing a lot of movements this whole week. This means that our strength training will be at the beginning of class all week long to accommodate for max effort work. 7 Min. AMRAP: 10 Toes to Bar15 Wall Balls (20/14)30 Double-Unders

Friday

Time to finish up the week with some more interval work. 12 Min. E4MOM [3 RDS]: 400m Run 12 Box jumps (24″/20″) 12 Ring Dips

Thursday

This one is going to get spicy!!! Come on in and get after it. For Time: 800m Run 75 Double-Unders 600m Run 200m SA. Farmer’s Carry (70/53) 400m Run 50 Devil Presses (30’s/15’s)

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