Thursday020217

Strength

Initial Burn
7min AMRAP
10 x Squat Snatches
5 x Burpees over the barRX: 95/65
Scaled: 75/55

Workout

Rower Countdown (Partnered)
2000m Row Sprint – Switch every 250m
REST 2mins
1500m Row Sprint – Switch every 250m
REST 90sec
1000m Row Sprint – Switch every 250m
REST 60sec
500m Row Sprint – Switch every 250mSCORE = Total Time

Thursday020217

Gymnastics

4 Big Sets of:
30 second L-Sit Hang from the Bar
10 Supermans
30-60 seconds Ring or Box Support Hold

Workout

6 minute AMRAP of:
20 Russian KB Swings
20 Alternating Goblet Lunges
20 Sit-ups

RX: 24/16kg
Scaled: 20/12kg

Feeling Froggy? 32/24kg

Beef Work

4 sets of:
12 Bent Over DB or KB Row
12 Skull Crushers
12 Barbell Curls

Wednesday010217

Strength

1RM Thruster

Workout

Fire Breather

3 Rounds for Time of:
500m Row
21 Burpees
12 Thrusters

RX: 95/65#
Scaled: 75/55#