9.19.2024

FUNday

AMRAP in 16min of:
400m RUN
6 Burpees to a 6” Target
6 Bar Muscle-UPs
10 DB Walking Lunges (50/30)



9.18.2024

Thursday

4 Rounds of…

In 3 min Complete:
 12 DB Bench Presses (50/30s)
   9 Back Squats (165/115)
   6 Alternating DB Snatches (50/30)
MAX Calorie ROW in remaining Time

REST 90 Seconds between Rounds 

Score= Total Calories 


9.17.2024

Wednesday

20 Rounds for TIME of: 
2 Power Cleans (75% 1RM)
3 Box Jumps
4 Pull-UPs



9.16.2024

Tuesday

6 Rounds for TIME of: 
 200m RUN
 20 Hollow Rocks
 20 Lunges
 20 V-UPs




9.15.2024

Monday

AMRAP in 20min of:
 16 1arm KB Swings
 10 Dynamic Push-UPs  
 15 Goblet Squats
 10 Burpees 
 16 Clean & Presses

RX= 53/35