Mon / Wend / Fri at 6:45pm 

 

Monday 

A.) 2 ROUNDS

3:00 STATIONS

No Rest b/t Stations 

1:00 Rest b/t Rounds

 

STATION 1 EMOM

:40 Max DB Deadlift

 

STATION 2 EMOM

:40 Max DB Push Press

 

STATION 3 EMOM

:20 Max Cal Bike

 

B.) 1 ROUND 

4:00 STATIONS 

1:00 Rest b/t Stations

 

STATION 1 AMRAP

2 DB Up-Down DL 

4 DB Strict Press 

6 DB DL

 

STATION 2 AMRAP

2 DBL DB G2OH 

4 DB Push Press 

6 DB DL

 

STATION 3 AMRAP

2 DB Devil’s Press 

4 DB Push Jerk 

6 DB DL

 

  • – – – – – – – – – – – – – – – – 

 

Wednesday 

A.) 4 ROUNDS

2:00 STATIONS

No Rest b/t Stations 

1:00 Rest b/t Rounds

 

STATION 1 

:30 Max Cal Bike 

:30 Recovery 

:30 Max Cal Bike 

:30 Recovery

 

STATION 2

:30 MAX Burpee Box Jumps 

:30 Recovery

:30 MAX Burpee Box Jumps 

:30 Recovery

 

STATION 3 

:30 Max Cal Bike 

:30 Recovery 

:30 Max Cal Bike 

:30 Recovery

 

STATION 4

:30 MAX Wall Balls 

:30 Recovery 

:30 MAX Wall Balls 

:30 Recovery

 

  • – – – – – – – – – – – – – – – – 

 

Friday 

A.) EMOM x 15 MINUTES

MIN 1 – :40 MAX Double-Unders 

MIN 2 – 10 DB Front Rack Alt. Step-Up

MIN 3 – 14 Box Jumps

-2:00 Rest-

AMRAP x 3 MINUTES MAX Burpees

 

B.) WORKOUT

FOR TIME

15-12-9

Push-Ups

KB Sumo Deadlift High Pulls 

Up-Down Box Jump Overs

-1:00 Rest –

9-12-15

Up-Down Box Jump Overs 

KB Sumo Deadlift High Pulls 

Push-Ups

-14:00 Hard Cap-