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Wednesday

Hump Day!!!! We are tackling our rumps with some back rack lunges! Come on in and get that rump pump! 2 Rounds: 15 GHD Sit-Ups 12 Back Rack Walking Lunge (155/105) 15 No Push-Up Burpees 12 Russian Twist (L/R=1 & 20/10) 48 Double-Unders

Tuesday

Today we are shooting to go FAST! The strength work today will get us ready for all of this. Come on in and get in on the fun. 3 Rounds: 4 Touch and GO Power Snatch (95/55) 10 Pull-Ups 250/200m Row

Monday

I hope all of you awesome mamas got celebrated like crazy yesterday. Today we are tackling on a lot of movements. Come and get it!! 3 Rounds: 20/15 Cal. Row 10 DB. Thrusters (20’s/10’s) 10 Jumping Lunges (L/R=1) 200m Run 10 Kettlebell Snatches R (35/26) 10 Kettlebell Snatches L (35/26) 25 Double-Unders

Friday

This is going to be a spicy finisher for the week! 6 Rounds: 10 Deadlifts (275/205) 15 Ring Rows 20 Sit-Ups 25 Mt. Climbers (L/R=1)

Thursday

We have another challenging two part beast today!! Twice The Fun 12 Min. EMOM: 1: 10 SA. Step Ups (24″/20″ & 50/35) 2: 8 Bench Press (135/95) 4 Min. Rest!!! 12 Min. EMOM: 1: 12 Dual KB. Russian Swings (62’s/35’s) 2: 250/200m Row

Tuesday

Today we are getting in some tough work. It has been way too long since we did man makers. Come and get it! 3 Rounds: 5 Man Makers (40’s/20’s) 10 T2B 100ft. Farmer’s Carry (70/53) 15/12 Cal. Row

Wednesday

Hump Day!!! We are getting a major pump today. 15 Min. AMRAP: 150m Run 20 Box Jumps (24″/20″) 25 Ball Slams (20/10)

Monday

We have a fun two part workout today! Deuce I. 10 Min. EMOM: 8 DB. Push Press (50’s/35’s) 8 Pull-Ups Both in one minute!!! 2 Min. Rest!!! II. 10 Min. EMOM: 8 DB. Front Squats (50’s/35’s) 8 Burpees

Friday

Today’s workout is really working on your engine. In order to receive Rx today you will have to completed the dumbbell work and the knees to elbows unbroken!! Time to up that grip strength! 20 Min. EMOM: 1: 12/8 Cal. Row 2: 5 DB. Deadlifts+ 5 DB. Power Cleans (50’s/35’s) [Unbroken] 3: 100ft. Mixed Rack…

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Thursday

Today we have a new movement! Single arm devil presses. More fun than a barrel full of monkeys! Let’s get it! 3 Rounds: 300m Run 20 SA. Devil Presses (50/30) 12 Pull-Ups

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