All

TGIF

10 min Max Rounds
15 wall balls
15 hand release push ups
Part B
Super set EMOM 10 minutes
Landmine row 4x10 plus burn out (5)
Trx reverse fly 4x8 plus burn out (5)
+
Db tricep ext 4x10 plus B.O (5)
Tricep Kick backs 4x10 plus B.O. (5)

All

Agape

For time
1600 run
100 meter walking lunges
50 ball slams
25 burpees
Part B
tabata reverse bicycles

All

Yup!

Part A
10 minutes Max rounds
15 heavy dumbbell thrusters
150 jump ropes (50 doubles)
Part B 13 minutes at each station

4 to 5 sets of 10 reps +'s burn out set
Bench press
Banded pull downs (15 reps)
+
4 to 5 sets of 10 reps +'s burn out set
Banded deficit push ups
Ball slam Toe touches (25-30 reps)

All

Ahhhh HUH!

Monday Feb. 23



Complete as many rounds as possible in 15 minutes.

15 Rope Climb 1 rep ( 5reps)
Push Press 5 reps
Burpee Box jumps 5 reps
15 Rope Climbs 2 reps (10 reps)
Push Press 5 reps
Burpee Box jumps 5 reps
15 Rope Climbs 3 reps (15 reps)
Push Press 5 reps
Burpee Box jumps 5 reps



Station 1 (back and biceps)

14 minute EMOM

Rack Pulls 6 reps

Bicep curls 10 reps



Station 2 (Core)

14 minutes (30 seconds each. No rest)

Rest for 30 seconds after each cycle.

bicycles

toe touches

Scissors (look at toe that is 6 inches off the ground)

reverse sit ups

followed by..

1 minute plank

and then.

100 sit ups

All

Ay MAMA!

Max rounds 10 minutes

Box jumps 10 reps
Heavy KB swings 20 reps
Box Dips 40 reps

10 Min EMOM
Wide Grip bench press 8-10 reps
Deficit push ups 30 seconds (***Banded***)

Shoulder Press 12-15 reps
DB Lateral raise 30 Seconds (***Banded***)

And then

4 rounds for time (10 minute Cap )
50 yard farmers carry - As heavy as possible
100 meter sprint
*** 50 meters out and back ***

All

Lets Rest

5 rounds, each for time, of:

20 pull-ups

30 wall-ball shots, 20-lb. ball

40 push-ups

Rest precisely 3 minutes between each round.

Anaheim X-Cel

Another Day at the office

4 rounds

800 m run

10 burpees

15 pull ups

20 shoulder press

25 air squats