Daily updates

"It's Goin' Down"

21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)
After Each Set: 30 Double Unders

Fitness – Single Unders
Sweat – Single Unders/ keep weight light work on technique

AFTER PARTY

Row Conditioning

1000 Meter Row @ 2k Pace + 10 Seconds
250 Meter Row @ 2k Pace + 30 Seconds
750 Meter Row @ 2k Pace + 5 Seconds
250 Meter Row @ 2k Pace + 30 Seconds
500 Meter Row @ 2k Pace
250 Meter Row @ 2k Pace + 30 Seconds

"21 Savage"

For Time:
100/70 Calorie Bike
21 Double Dumbbell Front Squats (50's/35's)
21 Double Dumbbell Push Presses (50's/35's)
21 Double Dumbbell Hang Clusters (50's/35's)

Fitness – (35/20)
Sweat – Keep weight light focus on technique or go to single db

AFTER PARTY

Back Rack Reverse Lunges

On the 2:00 x 5 Sets:
Set 1: 14 Reverse Lunges (7/Side)
Set 2: 12 Reverse Lunges (6/Side)
Set 3: 10 Reverse Lunges (5/Side)
Set 4: 8 Reverse Lunges (4/Side)
Set 5: 6 Reverse Lunges (3/Side)

"1-800-Macho-Man"

3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

Fitness – (115/75)
Sweat – (95/55) or Keep the weight light/focus on technique
 

AFTER PARTY

Capacity Builder

AMRAP 12:
Chest to Bar Pull-ups

(On the 0:00, 3:00, 6:00, and 9:00):
300 Meter Row
15 Kipping Handstand Push-ups or DB Push Press

"Dumbo"

5 Rounds [25 Minute Time Cap]:
21/15 Calorie Bike
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24"/20")

Fitness DB – (35/25)
Sweat – (Keep DB weight light/focus on technique)

AFTER PARTY
Body Armor

Not For Time:
200' Double Double Dumbbell Bear Crawl