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Workout of the Day – Friday

3 rounds of 10 clean and jerks 155/105 2 min Max calories on The assault bike Rest 90 seconds in between rounds Then 3 rounds of 10 deadlifts at 50% of 1rm 2 min Max calories on the rower Rest 90 seconds in between rounds Then For time 21-15-9 Wall balls Box jump overs

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Workout of thr Day – Tuesday

10 min EMOM Min 1-5: 3 snatches 185/135 Min 6-10: 5 C&J 185/135 Teams of 2, alternate amrap's 1. AMRAP 5 min 7 rounds of "the chief" 115/80 Max dubs Rest 5 min - next partner goes 2. AMRAP 5 min 6 rounds of "the chief" 135/95 Max dubs Rest 5 min - next partner goez 3. AMRAP 5 min 5 rounds of "the chief" 155/105 Max dubs "The chief" is 3 power cleans 6 push ups 9 air squats

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Workout of the Day – Tuesday

Emom 8: Min 1-4: 4 snatches 185/135 Min 5-8: 6 clean and jerks 185/135 Amrap 5 min 12 burpees over the bar 12 front squats Rest 5 min Amrap 5 min 9 burpees over the bar 9 front squats 155/105 Amrap 5 min 6 burpees over the bar 6 front squats 185/135

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Workout of the Day – Monday

1) Deadlift 6 x 5 start at 50% and build 2) for time 800 m run 27 kb snatches, 27 overhead squats 600 meter run 21 snatches, 21 OHS 400 meter run 15 snatches, 15 OHS 200 meter run 9 snatches, 9 OHS 53/35 and 95/65

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