BRING-A-FRIEND WEEK IS HERE!
Monday
AMRAP 8
3-6-9-12-15-etc.
Hang Power Cleans (135/95)
Pullups
Tuesday
Strength – Bench Press
5 Sets of 4 Reps on 2:30 Clock
-then-
For Total Time
25 Burpee Box Jump Overs (24/20)
25 DB Thrusters (50s/35s)
-rest 5min-
25 Burpee Pullups
25/18 Calorie Row
-rest 5min-
25 Burpees to 6″ Target
25/18 Calorie Air Bike
Wednesday
“McGhee”
AMRAP 25 w/ Partner
Partner 1:
200m Run
Partner 2:
5 Deadlifts (155/110)
13 Pushups
9 Box Jumps (24/20)
*Runner is the timekeeper so you will switch roles when runner comes back in from running
Thursday
Strength – Deadlift
5 Sets of 4 Reps on 2:30 Clock
-then-
For Time
100/75 Calorie Row or Air Bike
200 Double Unders
50 AbMat Sit Ups
*This is a choose your own adventure workout so you can break this up as you wish. You simply need to accomplish all of the work
Friday
4 Rounds for Time (RFT)
16 Dumbbell Front Rack Reverse Lunges (50s/35s)
16 Toes to Bar
Saturday – Partner WoD
Teams of 2 – 13 Rounds for Time (RFT)
13 Calorie Row/Bike
13 Double DB Thrusters (50s/35s)
1 Rope Climb
13 Single Dumbbell Devils Press
13 Burpees
*One set of dumbbells per team
*Alternate movements
