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Sunday 08.22.20

"Gone with the Wind" AMRAP 5 x 3 8 Thrusters 10 Hollow Rocks 12 Overhead Lunges Rest 1 Minute between Amraps Workout Guidance & Goals It's only 5 minutes so try to move quickly keeping your transitions short! Modification for Hollow Rocks can be Dead Bug Rocks. After the 5 minutes you rest 1 minute. The start of the next AMRAP you will pick up where you left off from the previous AMRAP.

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Monday 11.27.23

"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through

Tuesday 11.20.23

"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)

Friday 11.10.23

AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats


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