MONDAY
EMOM 12
30 sec L-Sit
20 Sec Sit ups
-Accumulate 30 seconds in an L-sit
-Score seconds
Score Rounds and Reps
AMRAP 10:
8 Chest to Bar
8 DB Thrusters 2x 50/35
Rest 1 min between rounds
TUESDAY
Score Reps
The Ghost
6 rounds for reps:
1:00 calorie row/Bike/Ski
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
WEDNESDAY
Score Weight
10 Sets
3 Front squat
1 Back squat
Start @ 50% of 1RM FS
Rest 2-3 mins
-switch to back rack at rig- quickly
THURSDAY
OPEN GYM OR
5×10
Same weight
Rest 2 mins
Score Time
TEAM
2 Rounds or time:
50-calorie bike
50 overhead squats 95/65
50 alternating DB snatches 1×50/35
OR
INDY
2 Rounds or time:
25-calorie bike
25 overhead squats 95/65
25 alternating DB snatches 1×50/35
FRIDAY
Score Reps
8 Rounds
20 sec work
10 sec rest
Score Time
15-12-9
Deadlift 225/155
Toes to bar
Than
6-9-12
Power snatch 135/95
Pull up
TC 12
SATURDAY
OPEN GYM 8:15am
TEAM WOD 9:15 AKA COSTUME WOD!!!!!!!!!
