Bent Over Rows
- ·
3
sets of 8 reps
DB Bench
Press
- ·
Sets
of 8,6,4, Max (same weight as set of 4)
4 Rounds
- ·
12
DB Clusters (Squats Clean to Thruster)
- ·
9
Toes to Bar
- ·
6
Dips
- ·
Run
100m
Bent Over Rows
DB Bench
Press
4 Rounds
Weighted Pull Ups
KB Deadlifts
Gwen
15-12-9
Front Squats
3 Rounds
17.1
Linda (not for time)
10-9-8-7-6-5-4-3-2-1
Fight Gone Bad
3 Rounds
Work for 1
minute at each station, moving immediately to the next station at the
completion of the minute (no rest). Rest for 1 minute at the completion of all
5 stations (1 round). Count total reps completed including calories on rower.
Deadlift
AMRAP
12mins
Finisher
5 Sets (skill – untimed)
Isabel
Rest
5 Rounds
Rest
12-9-6
Back Squats
Helen
3 Rounds
Glute Bridges
Good
Mornings (band)
AMRAP 20mins
Push Press
6 Rounds
Sumo Deadlift
6 Rounds
(untimed)
Bench Press
Back
Squats
Finisher
3 Rounds
300
Ring Push Ups
The Chief
5 cycles
of 3min AMRAP
Rest 1
min between rounds
Push Press
50-40-30-20-10
Rest
3 Rounds
Glute Bridges
DT
5 Rounds
Arm Bar (KB)
KB Rows
Tabata
(20/10 x 8 sets)
Strict Press
6 rounds
Front
Squats
AMRAP 14
mins