Monday 

A.) 4 ROUNDS 

1:30 STATIONS

:30 Rest b/t Stations 

No Rest b/t Rounds

 

STATION 1

:30 Double Unders 

:30 Burpees 

:30 Double Unders

 

STATION 2 

:30 Max Cal Bike 

:30 Recovery 

:30 Max Cal Bike

 

STATION 3

:30 Single DB Front Squats 

:30 Squat Hold

:30 Single DB Front Squats

 

STATION 4 

:30 Max Cal Bike 

:30 Recovery 

:30 Max Cal Bike

B.) TABATA 

MOVT 1 : Russian Twist

MOOVT 2: Single Leg Plank 

 

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Wednesday 

WORKOUT 

FOR TIME 

OT3min x2

500m Row 

-2:30 HARD CAP- 

 

 -1:00 Rest b/t Efforts-

 

EMOM x 18 MINUTES

MIN 1 – 6 DB Push-Ups + 15 Sit-Ups

MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls

 

-1:30 Rest b/t Efforts-

 

AMRAP x 2:30 MINUTES

Row for Meters

*1min rest – REPEAT

 

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Friday 

There will not be class this day as we prep for THE STRONGSIDE SLOSHER tomorrow!!

>> Come out to cheer on your friends! This will be the most fun you’ve ever had, watching people exercise for time!