Category: Workout Schedule

Good and Plenty: 4 Rounds For Time:[20:00 Min Cap] 500 Meter Row 12 Burpee Pull-ups 21 Box Jumps (24″/20″)

Milkmaid: For TIme: [20Min Cap] Buy In: 800 Meter Run 100 Kettlebell Goblet Reverse Lunges *Every 20 Lunges 15 Kettlebell Swings (70/53) Cash Out: 800 Meter Run

Back Squat: 6-6-6-6-6 Throw it Back: AMRAP 15: 1 Bar Muscle-ups 10 Wall Balls 200 Meter Bike Partner Completes 1 Full Round Then Switch

Nicknack: AMRAP 20: 400 Meter Row Max Unbroken Strict Handstand Push Ups

Hang Power Clean: 7-7-7-5-5-5-3-3-3 Belly Ache: For Time: [18:00 Cap] 30-20-10: Hang Power Cleans (95/65) AbMat Sit-ups Step Back Lunges (95/65) AbMat Sit-ups

Oh My Tosh: [On the 0]: 200 Meter Run + 3 Deadlifts (225/155) [On the 2]: 400 Meter Run + 6 Deadlifts (225/155) [On the 6]: 600 Meter Run +…

Front Squat: 4-4-4-4-4 Heartache: 3 Rounds For Time: 10 Front Squats (185/135) 20 Toes to Bar 50 Double Unders

Jack Sparrow: For Time:[15Min Cap] 100/80 Calorie Row 50 Dumbbell Hang Power Snatches (50/35) 30 Dumbbell-Facing Burpees Directly Into.. 48 Alternating Single Dumbbell Overhead Reverse Lunges (50/35)

Top Heavy: EMOM x 32: Minute 1: Max Bike Calories Minute 2: Max Deficit Push-ups (45/25 plates) Minute 3: Max Box Dips Minute 4: Rest

Thruster: 3-3-3-3-3 Francine – Partner AMRAP:15 Partner 1: 3 Thrusters Partner 2: 3 Thrusters Partner 1: 3 Bar Muscle Ups Partner 2: 3 Bar Muscle Ups