2017-08-21

Mon
20in EMOTM Rotate between:
10/7 Cals Bike (or 15/10 Cals Rower)
Sled Push (Down and Back – inside on the mats)
10 Burpees
Rest

Tabata Tuesday
(4 min 20 sec on/10 sec off alternating between each movement. Example 20 sec KB swing/ rest 10 sec 20 sec Goblet squat rest 10 sec then go back to swings).
Station 1
KB Swings/Goblet Squats
1 MIN REST
Station 2
Slam Ball/ Jumping Lunges
1 MIN REST
Station 3
ME AD/Row Sprint

Wednesday
3 Wall Walks
5 Rounds
20 DU/ 5 DB Squat Clean/ 5 HSPU
3 Wall Walks

Thurs – Open 15.1
9min AMRAP
15 T2B
10 DL (115/75)
5 Power Snatch (115/75)

Fri – Don’t Drop The Ball
Partner Workout
*The ball can never touch the ground. If the ball drops there is a 5 burpee penalty.
*Both partners run/one carries the the Med Ball but can hand off to partner at anytime while running.

800M Run with with Med Ball
50 Med Ball sit up toss
200M Run with Med Ball
50 partner Wall Balls
200M run with Med Ball
50 box step overs with WB (Alternating partners every 5 reps)
800M run with Med Ball