Tuesday’s Workout 9/25

“50”
50 alternating dumbell snatch 50/35#
50 squats
50 push ups
50 double unders

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Monday’s Workout 9/24

Amrap in 15 min
15 hang squat cleans 95#/65#
15 hollow rocks
200m run

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Thursday’s Workout 9/12

clean complex 8 sets
2 clean pulls
1 clean
after each set run 100m/row 200m/bike 300m
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”

Wednesday’s Workout 9/12

4-5 rounds
10 dumbbell floor press (ahap)
5 sandbag to platform (ahap)
burpee broad jump down turf
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point