Daily updates

"Bamm-Bamm"

AMRAP 20:
50 Wallballs (20/14)
40 Alternating Dumbbell Snatches (50/35)
30/24 Calorie Bike
20 Toes to Bar

Fitness – DB weight (40/25) and knee to chest/elbow for toes to bar
Sweat – Keep weight light for wallballs/db snatches and any modification of toes to bar

AFTER PARTY

Front Squat + Back Squat

5 Supersets:
3 Front Squats
6 Back Squats

Rest as Needed Between Sets

Set 1: 50% 1RM Front Squat
Set 2: 53% 1RM Front Squat
Set 3: 56% 1RM Front Squat
Set 4: 59% 1RM Front Squat
Set 5: 62% 1RM Front Squat

"Three Eagles"

[On the 0:00]:
1 Mile Run

[On the 10:00]:
3 Rounds:
15 Hang Power Cleans (135/95)
12 Lateral Barbell Burpees
9 Thrusters (135/95)

[On the 20:00]:
1 Mile Run

Fitness – Barbell weight (95/65)
Sweat – Keep weight light/focus on technique

AFTER PARTY

Body Armor

12-9-6-3:
Double Dumbbell Bench Press

After Each Set:
30 Banded Pull Aparts

"Knock on Wood"

3 Rounds For Time [25 Minute Cap]:
30 Power Snatches (75/55)
30 Box Jump Overs (24"/20")
30 Pull-ups
30/24 Calorie Row

Fitness – Regular box jumps and keep weight light/focus on technique for snatches
Sweat – Any modification for snatch/box jump overs/pull ups

AFTER PARTY

Power Snatch Waves

12 Sets of 1

Set 1: 79%
Set 2: 82%
Set 3: 85%

Set 4: 82%
Set 5: 85%
Set 6: 88%

Set 7: 85%
Set 8: 88%
Set 9: 91%

Sets 10-12: 88%

AMRAP 16:
Max Calorie  Bike

[On the 0:00]: 21 Kettlebell Swings (53/35)
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings (53/35)
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings (53/35)
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings (53/35)
[On the 14:00]: 21 AbMat Sit-ups

Fitness – Kettlebell swings (35/26)
Sweat – Keep weight light/ focus on technique

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

• Hamstrings
• Upper Back
• Quads
• Glutes