Monday

E2MOM x 6
1-2 Heavy Box Back Squats
20 V-ups or Alt. Single Leg V-Ups
***Working to a heavy if you’d like. Must have a spotter.

AMRAP 12
100m Run with a Sandbag
(Sub-run with 8/6 cal bike with slam ball overhead)
8 Burpees Over Kettlebell
12 American Kettlebell Swings, heavier

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Monday

Every 1:30 for 8 rounds
5-8 Sumo [email protected] choice

AMRAP 15
“Fight Gone Bad……Kinda”
10 Sumo Deadlift High Pulls, 75/55
10 Push Press, 75/55
15/12 Calorie Row

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Monday

AMRAP 12 @ Desired Pace
10 Strict Rope Pull-Ups, 5x ea. hand on top OR 3 Difficult Rope Get-Ups
10-15 DB Bench Press
14 DB RDL March, 7 each leg
15 Ab Mat Sit-Ups

Assault Bike Sprints (max 13 Rounds)
0:12 second ALL OUT SPRIN!!!
2:00 rest between
***Continue with the above intervals until…
Men reach 150 Calories
Women reach 120 Calories

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Monday

Every 2:00 for 6 rounds
6 Box Back [email protected]%. Brief 1-2 second pause at the box/bench

AMRP 15
10 Barbell Thrusters, 75/55
10 Toes to Bar
10 Box Jumps, 24/20

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