18.07
10 ROUNDS:
– 20/15 cal Echo Bike
– 50 Double Unders / 100 Single Unders
– 10 Burpee Box Jumps Over
20.07
TEAMS OF 3
27 min AMRAP:
– 9/7 cal Bike Erg Sprint (dumber at 10+standing)
– 10 Alt. DB Snatches @ 15/10kg
– 3 Burpees
ROTATE per full rounds
1 person always pec squeeze med ball – weight on you.
22.07
BRING A FRIEND WORKOUT
TEAMS OF 2
FOR TIME:
– 60 Weighted Box Step Ups @1×15/10kg
– 30 cal Echo Bike
– 60 Single Arm DB Thrusters @1×15/10kg
– 30 cal Echo Bike
– 60 AbMat Sit ups
– 30 cal Echo Bike
– 60 Burpees
– 30 cal Echo Bike
19.07
A) Hang Power Clean 5 x 3 (Build Up)
B) FOR MAX REPS:
2 x 5 min AMRAP:
– 8 Hang Power Clean @ 42/32kg
– 400m Run
– remaining time max L-Ups / T2B.
Rest 2 min in between AMRAPs
SCORE = Total T2B performed.
21.07
A) Build Up to a challenging hang squat snatch of today
CAP: 13
B) ‘NANCY LITE’
5 ROUNDS
– 200m Run
– 15 Overhead Squats @ 32/22kg
22.07
4 ROUNDS:
– 8 Man Makers @ 2x 15/10kg
– 15 Pull-Ups
– 25 Box Jumps Over
REST 2 min
23.07
TEAM OF 3
25 min AMRAP:
– 7/5 cal Echo Bike Sprint
– 8 Strict Press @ 20/12kg
1 person always holds a 2x DB suitcase hold, min 2x 10kg.
Rotate per full round.
