Friday 8/29 A) 10 Rounds 1 Shuttle Run 2 Burpees 3 Push Ups 4 Plank Toe Touches 5 Squats B) 7 Min AMRAP 10 Lat Delt Raises 20 Alternating Hammer Curls 10 Tricep Kick Back /Side

Thursday 8/28 A) 3-4 Sets Heel Elevated Goblet Squats X 10 Max Chin Over Bar Hold (Band?) Plank Rows X 12 B) Reverse Sled Drags 8 Minutes of Effort Building in Weight over 4-5 sets X 50 Ft 20 Band Pull aparts While Resting C) If Remaining Time 20 On: Left Side Plank 20 On…

Wednesday 8/27 A) 3 Rounds Min 1: Jumping Jacks X 20 Min 2: Walking Lunges X 50 Ft Min 3: AMRAP Bike Min 4: Rest Min 5: 10 Ball Slams Min 6: 10 Hanging Leg Raises Min 7: AMRAP Ski Min 8: Rest

Tuesday 8/26 A) 3 Rounds B) 9 Min AMRAP

Saturday 8/23 A) Teams of 2 5 Rounds for Time 200 Meter Run 20 Box Jumps 20 Kettlebell Swings 200 Meter Row 10 Burpees B) Remaining Time Collect 3 Minutes of Weighted Plank

Friday 8/22 A) 5 Rounds 200/250M Row 10 DB Thrusters 10 Reverse Lunges Rest 30-60 Sec B) 6 Min AMRAP 20 Flutter Kicks 20 Laying Heel Touches 20 Russian Twists

Thursday 8/21 A) 12 Min AMRAP 5 Dead Lifts 100Ft Farmers Carry 7 Kettlebell Swings 12 Sit Ups 9 Push Press B) 3 Rounds For Time 200 M Ski 35 Jump Ropes 15 Burpees

Wednesday 8/20 A) 3-4 Rounds 8 Bench Press Supported SA Dumbbell Row X 8/Arm Row 200/250 M Rest 1 B) 10 Min AMRAP 2 Strict Press + 8 Push Press 12 Rear Delt Flies 12 Alt Dumbell Curls 12 SA Tricep Kick Backs

Tuesday 8/19 A) EMOM X 7 Minutes 200 M Bike (25 Seconds) B) 3 Rounds Min 1: Sled Push + Drag 50/50 Min 2: Dumbell HPC X10 Min 3: Lateral Box Step (Overs) X 12 Min 4: Steady Erg Effort If Class is big shuffle Minutes 1-3 but make everyone do Min 4 Last in…

Monday 8/18 A) 4 Sets Dumbbell Split Squats X 6/side Supported Trap 3 Raise X 10/ Side CrissCross Flutter Kicks X 20 Seconds B) 3 Rounds 3 Min On/ 1 Min Off 200 M Run 10 Wall Ball Then AMRAP in remaining Time: 5 Ring Rows 5 Push Ups 10 Squats