Monday
A. Every 90s for 8 sets (12 mins):
– 35 DUs
– 1 Clean (power or squat, you choose)
*build to heavy
*DUs should take no longer than 30s
B. 13 Min AMRAP:
10-20-30-40-50…..
– Wall Balls
*15 BBJO after each set
Tuesday
A. 4 Sets:
4 Min AMRAP
– 8 T2B
– 10 DB Hang C&J (50/35)- switch after 5
– 14/12 Cal Row
Rest 60s
B. 2-3 Sets
– 10 Banded Hollow Pull Downs
– 10 Inverted Body Row
* https://youtu.be/dvkIaarnf0g
Wednesday
A. Every 90s for 8 sets (12 mins)
– 7/5 Cals AB
– 1 Snatch (power or squat, you choose)
*Build to heavy
*cals should take no longer than 30s
B. 10 Min AMRAP
– 100’ 1DB OH Walking Lunge
– 25 1DB Box Step Ups (50/35) to 24/20”
– 25 Strict HSPU
Thursday
A. 3 Rounds w/ a partner:
– 2 Mins Max Cals AB
– 2 Mins Max Cals Row
– 2 Mins Max Cals Ski
– 2 Mins Max Burpee to 6” target
Rest 2 Mins
Friday
Open 21.1
– TBA
Saturday
CF Open 21.1 Heats 8am-11am!!
*Heat list released Friday! See FB Group for heats sign ip!
Sunday
Open Gym 8:30am-10:30am