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Friday

Over-head Squats 5-5-5-5-5-5-5

Thursday

"Barbara" Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats  

Wednesday

2 – 10 Min Rounds for time 1st Round :  Run 200 m. – 25 Squats. ( Max # of rounds in 10 min.) 2nd Round : Row 200 m  – 25 push ups       ( Max # of rounds in 10 min.)

Tuesday

Front Squats!! 3-3-3-3-3

Monday

Deadlifts 3-3-3-3-3

Saturday

"Helen" 3 Rounds for Time of: 400m Row 21 Kettlebell swing 12 Pull-ups

Friday

4 Rounds For Time of: 400m Run 25 GHD Sit-ups 30 Box Jumps 40 Ball Slams

Thursday

For Time: 100 Burpees

Wednesday

For Time: 50 Double-unders/ 150 singles 50 Sit-ups 40 Double-unders/ 120 singles 40 Sit-ups 30 Double-unders/ 90 singles 30 Sit-ups 20 Double-unders/ 60 singles 20 Sit-ups 10 Double-unders/ 30 singles 10 Sit-ups

Tuesday

5 Rounds for Time of: 15 Deadlifts 12 Hang power cleans 9 Front squats 6 Push jerk

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