30Nov

7-Pack

Aerobic Conditioning:
3 Rounds-
500m Row

Metabolic Conditioning:
7 Rounds-
10 Burpees
20 Situps


Metabolic Conditioning:
AMRAP 8 Minutes-
4 Front Squats (135/85)
8 Deadlifts
16 Hand Release Push-ups

Functional Body Building:
4 Rounds-
3 Pausing Strict Press
10 Tricep Extensions

4 Rounds-
25′ Sled Push
20sec Hollow Hold


Strength Training:
6 Rounds-
2 Halting Snatch Deadlifts
1 Power Snatch
@ 65%

Metabolic Conditioning:
21-15-9
Hanging Knee Tucks
Hang Power Snatch (65/35)


27Nov

Power Pack

Station 1: AMRAP 7 Minutes
250m Row
15 Burpees Over Rower

Station 2: AMRAP 7 Minutes
20 Pistols
2 Rope Climbs

Station 3: AMRAP 7 Minutes
Calorie Bike (20/15)
20 DB Deadlifts (50/35)

Station 4: AMRAP 7 Minutes
8 Handstand Push-ups
16 Pull-ups

*Rest 2 minutes between stations.


26Nov

Cyber Monday

Strength Training:
Every 3 Minutes for 3 Rounds-
10 Back Squats @ 60%

Metabolic Conditioning:
4 Rounds-
35 Double Unders
20 Dumbbell Push Press (35/20)