Saturday A) Teams of 22 Rounds1K Meter Run1K Meter Row1K Meter Bike

Friday A) 5 Rounds20 Sec Rope SlamRest 10 Sec20 Sec Bike Sprint (Standing)Rest 10 Sec20 Sec Mountain ClimbersRest 1- 2 Min B) 2 sets700 M RowRest = Work Time C) 3 Min PlankString together sets until a total of 3 Min in plank hold position

Thursday A) 3 Rounds20 Alt DB Snatch10 Burpee Box Step Ups200 M Ski B) 12 Min AMRAP50 Ft Lunges100 Ft Front Rack Carry100 Ft Heavy Sled Push20 Ft Bear Crawl

Wednesday A) 3 Rounds5 Barbell Bench Press10 Push Ups (Light DB Bench)4 Shuttle Runs B) 10 Min Continuous CircuitSeated Alt Single Arm DB Press X 12Kettlebell Swings x 20Overhead DB Tricep Ext X 12Bicycle Crunches X20

Friday A) Warm up (3 minutes) Joint controlled rotations. yoga push ups Walking good mornings Prone I.Y.T’s into running in place squat to stands Prone golfer swing B) Part 1 (24 minutes) :30 barbell Dead lifts :30 DB frensh press :30 Banded squat jumps :30 lateral raises :30 rest (transition) :90 max lap sled push…

Thursday A) warm up (3-4 minutes) with the movements below: B) Part 1: Stations: 2 per station 5 minute stations #1 Versa climber 20 goblet squats (time keeper) rest 1 minute #2 10 calories on AB (must complete under :30 / :40) 30′ hand over hand sled drag (w/ push back) rest 1 minute #3…

Wednesday A) Warm up (3 minutes) joint articular rotations golfer swings / prone inch worms x 5 lunge complex x 5 running in place / lateral hops / hig knees B) Part 1: 6 minute armap 4 burpee box jumps (NPUB plate jump) 4 pull ups (barbell inverted rows) 4 calorie row (rest 1 minute)…

Tuesday A) Warm up (3 minutes) walking knee raises walking quad stretch walking hip ext. rot. lunge complex inchworms yoga push ups B) Part 1: 4 minute amrap: 30′ reverse sled drag 30′ sled push 10 DB bench press **add weight to sleds this week rest 1 minute 4 minute amrap 10 cal bike erg…

Monday A) Warm up (3 minutes) jog down and back high knees down and back butt kicks down and back jumping jacks x 10 / jump rope x 20 (2) Shoulder taps x 10 / mountain climbers x 20 (2) B) Part 1 UB pull / Legs w/ DB’s :30 reverse lunge steps :30 curls…

Wednesday 8/6 A) Warm Up Bench Press 5 Min Build B) 3 Rounds 10 Barbell Bench Press 150/200M Run Rest 1 C) 10 Minute Continuous Circuit 8 Strict DB Shoulder Press 8 Lateral Delt Raises 20 Mountain Climbers :30 Sec Jump Rope