Thursday

Service Cup Workout 2

AMRAP IN 20min of: 

 20/16-Calorie ROW

 50-Foot Farmers Carry

The farmers carry should be completed as 25 feet out and 25 feet back. Each 25-foot section counts as 1 rep.

Add 50 feet to the farmers carry each Round.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Wednesday

1 Hour Ruck

Remember you are not the thoughts you THINK. You are the thoughts you BELIEVE.

Tuesday

Balance…

BOX Backwards Toe Taps

 10-10-10-10 (each leg)

Single Leg Deadlifts 

 10-8-6-4 (each leg)

Banded Bench Press 

 10-10-10-10

Banded Back Squats 

 10-10-10-10

Monday

Open Workout 18.1

AMRAP in 20min of:

  8 Toes-2-Bar

10 1-DB Hang Clean and Jerks*

14/12 Calorie ROW

*DB-50/35, 5L+5R

Thursday

Deadlift: 10-10-10-10

E2MOM for 20min Complete:

 10 Clean & Jerks

 50 Double Unders

Alternate b/n movements E2M

Wednesday

2 Hour Ruck

Tuesday

Warm-Up- 1 Mile Run

In Teams of 2…

10 Rounds for TIME:

 10 Box Jumps

 20 Russian Twist

 10 Dips

 10 Snatches

 10 Burpees

 20 20 Bar Hops

 10 1am KB Thrusters