Mon. Oct 31

3 Rounds

11-8-5

Thrusters + OH Squat

Machine Rows

MB Pick Up (each)

Bi Curls

Abs

Fri. Oct 28

Group 1: MB Circuit 45/15

 

Group 2: AMRAP 7 Minutes

5 Pull Ups

7 Burpees

9 Box Jumps

Group 3: AMRAP 7 Minutes

20 Incline abs w/ wt

15 Pike Ups on Physio Ball

10 Leg Raises on machine

Wed. Oct 26

3 x 5

Lat Raises

Front Raises

Shoulder Rotate

12-10-8

Cleans

Lunges

DB Bench

ARX

Mon. Oct 24

4 Rounds

Run 2 Laps

5 Jump Squats

Sprint Hallway

20 Choice Abs

Jog to Weight Room

DB Farmers Walk

10 Stacked Push Ups

AMRAP Pull Ups

Stabilizers

Fri. Oct 21

9 Tri Push Downs

9 Front Squats

9 Kickbacks

20 Wall Balls – partners

9 Pull ups

6 Tri Push Downs

6 Front Squats

6 Kickbacks

15 Wall Balls – partners

6 Pull ups

3 Tri Push Downs

3 Front Squats

3 Kickbacks

10 Wall Balls – partners

3 Pull ups 

Abs