Rx

Monday

AMRAP 21
20 Pull-Ups
21 Double-Unders
20 Push Press (see below)
21 Double-Unders
20 Front Squats (see below)
21 Double-Unders

Rounds 1 and 2: 95/65
Rounds 3 and 4: 115/75
Rounds 5 and 6: 135/95
Rounds 7 and 8: 155/105

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Rx

Monday

Every 2:30 for 5 rounds
5-4-3-2-1 Bench or Floor Press
6-8-10-12-14 Push UpsAssault Bike Calories

E3MOM x 6
Interval 1: 90 seconds of max calories
Interval 2: 75 seconds of max calories
Interval 3: 60 seconds of max calories
Interval 4: 45 seconds of max calories
Interval 5: 30 seconds of max calories
Interval 6: 15 seconds of max calories
** Male Goal of calories: 180
** Female Goal of calories: 140***

If the goal is not achieved, subtract the number of cals obtained from the goal target and complete that many burpees after the workout. For example, if a male accumulates 100 cals, subtract 180-100 complete 80 burpees at the end of the workout. So…..GET MORE THAN 100 cals.

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Rx

Monday

E2MOM x 6
2 Back [email protected]%. NO ONE REP MAX LIFTS.

15-12-9-12-15 (12 min cap)
Double DB Snatches, 2×35/20
Burpee Box Jump Overs, 30/24

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Rx

Monday

Every 2:30 for Max Rounds (Max 10 rounds)
2 Thrusters, 75/55
2 Pull-Ups
2 Cal AB
** Add 2 reps/cals each round

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