Monday, Wednesday, Friday at 6:45pm

 

Monday 

A.) RUNNING! – 17min Cap

1.) 4x500m 

*100m Walk between sets 

2.) 5x100m SPRINT! 

*20sec rest between sets 

 

B.) WORKOUT – 12min Cap 

2 ROUNDS FOR TIME 

10 DB Strict Press 

10 Box Jumps

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Press 

10 Box Jump Overs

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Jerks

10 Burpee Box Jump Overs

 

  • – – – – – – – – – – – – – – – – – – 

 

Wednesday 

A.) 3 ROUNDS 

1:30 STATIONS

:30 Rest b/t Stations 

No Rest b/t Rounds

 

STATION 1

Bike @ Moderate Pace

 

STATION 2 

:30 Max Cal Bike 

:30 Recovery 

:30 Max Cal Bike

 

STATION 3

Row @ Moderate Pace

STATION 4 

:30 Max Cal Row 

:30 Recovery 

:30 Max Cal Row

 

B.) ANNIE – 10min Cap 

“ANNIE” 

FOR TIME 

50-40-30-20-10 

Double-Unders Sit-Ups

 

– – – – – – – – – – – – – – – – – – – 

 

Friday 

A.) ROWING

4x4min Row 

*1min Rest Between Sets 

 

B.) PARTNER WORKOUT

IN TEAMS OF 2… 

ON A 16:00 RUNNING CLOCK… 

P1 COMPLETES… 400m Run

WHILE P2 PERFORMS AMRAP OF…

20 Air Squats

15 Russian KBS

10 Ring Rows

*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.