Monday
*(Pick Up Where You Leave Off)*
A. 4 Sets:
3 Min AMRAP
– 18/13 Cals Row (+25/18)
Then, AMRAP:
1-2-3-4….
– Box Jump Overs (24/20)
– Deadlifts (185/135) (+225/155)
Rest 60s
@20:00
B. 4 Sets:
3 Min AMRAP:
– 18/13 Cals AB (+25/18)
Then, AMRAP:
10-20-30-40….
– DUs
1-2-3-4….
– Wall Walks
Rest 60s
Tuesday
A. 8 Min EMOM
1) 6 Back Squats (add weight)
2) Rest
B. 14 Min AMRAP:
2 Rounds
– 6 1DB Devils Press (50/35)
– 50’ DB OH Walking Lunge
– 12 T2B
2 Rounds
– 6 1DB Devils Press (50/35)
– 50’ DB OH Walking Lunge
– 12 Pullups
Wednesday
A.10 min EMOM:
1-3) 3 Strict Press
4-6) 3 Push Jerks
7-10) 3 Split Jerks
B. For Time:
– 400m Run
Then:
– 30 Clean & Jerks (95/65) (+135/95)
*Every break = 5 BF burpees*
(start w/ 5 BF burpees)
Then:
– 400m Run
Thursday
Complete w/ partner:
4 Sets:
8 Min AMRAP:
– 75/60 (+100/80) Cals Ski
Then, w/ remaining time:
– Max Cals AB
– Max Cals Row
Rest 2 mins
Friday
A. ~10 mins to build to Mod-Heavy
– Squat Snatch
B. CF Open 17.3
“Prior to 8:00, Complete”
3 rounds:
– 6 Pullups (+C2B)
– 6 Squat Snatches (75/55) (+Squat 95/65)
Then:
3 Rounds:
– 7 Pullups (+C2B)
– 5 Squat Snatches (95/65) (+Squat 135/95)
“Prior to 12:00, Complete”
3 Rounds:
– 8 Pullups (+C2B)
– 4 Squat Snatches (135/95) (+Squat 185/135)
“Prior to 16:00, Complete”
3 Rounds:
– 9 Pullups (+C2B)
– 3 Squat Snatches (155/105) (+Squat 225/155)
“Prior to 20:00, Complete”
3 Rounds:
– 10 Pullups (+C2B)
– 2 Squat Snatches (185/135) (+Squat 245/175)
“Prior to 24:00, Complete”
3 Rounds:
– 11 Pullups (+C2B)
– 1 Squat Snatches (205/145) (+Squat 265/185)
Saturday
*NO CLASSES. CUPIDS REVENGE!*
Sunday Open Gym
– 8:30 am-10:30am