Monday
“Glazed Donut”
3 Rounds for Time (RFT)
10 Front Squats (115/80)
10 Bar Facing Burpees
10 Pullups
-at 15min mark-
For Time
30 Front Squats (115/80)
30 Bar Facing Burpees
30 Pullups
Tuesday
“Apple Fritter”
AMRAP 12
Max Calorie Air Bike
*Every 2min, including 0:00, perform 12 box jumps (24/20) + 12 AbMat sit ups
Wednesday
“Donut Holes”
5 Sets Each For Time
8 Power Snatches (95/65)
200m Run
8 Power Snatches (95/65)
-rest 1:1 between sets-
Thursday
Strength – E2MOM x 5 Sets
3 Push Press + 2 Push Jerk + 1 Shoulder to Overhead
-then-
“Cinnamon-Sugar”
For Time
100ft Wall Ball Lunge (20/14)
50 Wall Ball Hang Squat Cleans (20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Wall Ball Hang Squat Cleans (20/14)
100ft Wall Ball Lunge (20/14)
Friday
“Cruller”
5 Sets – AMRAP 3
10 Strict Chin Ups
15 DB Bench Press (50s/35s)
ME Calories on Rower
-2min rest-
Saturday
“Bavarian Cream”
Teams of 2 – 3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Air Bike
120 Double Unders
– Share reps how you want between you and your partner with one person working at a time
