112524-12924

Monday

Cornucopia

EMOM 36

1: Bench Press x 8

2: Gorilla Row x 8/side

3: Dumbbell Strict Press x 8

4: Lat Pull Down x 16

5: Bike x 15/12 Calorie

6: Rest

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Tuesday

Front Squat

5 x 5 Starting @ 70% & building

Stuffing

For Time:

500/400m Row

30 Wall Ball 20/14

100 Double Under

30 Wall Ball

400m Run

 

Cap = 12 Minutes

 

Fitness: 150 Single Under

 

Rx+: 30/20lb

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Wednesday

Harvest Time

3 Rounds For Time:

10 Deadlift 185/125

14 Pull Up

 

 -rest 2:00

 

3 Rounds For Time:

10 Hang Power Clean 135/95

14 Toe to Bar

 

 -rest 2:00

 

For Time:

20/14 Calorie Ski

20 Burpee BBJO 24/20”

 

Cap = 20 Min

 

Rx+: 225/155, 155/105, 7 RMU

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Thursday

8:00 am and 9:15 am

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Friday

No Class