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  • Writer's pictureMary Bozarth

Friday 4/24

Equipment Workout AMRAP 15:00 1 Double Dumbbell Hang Squat Clean* 1 Double Dumbbell Thruster* 30 Double Unders 2 Double Dumbbell Hang Squat Cleans 2 Double Dumbbell Thrusters 30 Double Unders 3 Double Dumbbell Hang Squat Cleans 3 Double Dumbbell Thrusters 30 Double Unders * Can use a single DB just split reps evenly between arms No Equipment Version AMRAP 15:00 3 Odd object Squat 3 odd object Thruster 30 Step Ups 6 odd object squats 6 odd object Thrusters 30 step ups 9 odd object squats 9 odd object Thrusters 30 step ups ...continue to climb by 3's until time is up




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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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