Barbara

5 rounds for time:
• 20 pull-up
• 30 push-ups
• 40 sit-ups
• 50 squats

Rest 3 minutes between rounds.

Open 15.1a

In 6 minutes, establish a 1 RM Clean & Jerk.

Open 15.1

AMRAP 9 minutes:
• 15 Toes-to-Bar
• 10 Deadlifts (115/75)
• 5 Snatches (115/75)

Mobility & Core Work

With remainder of class, 6 rounds:
30 Second Plank
20 Bird Dogs
1 Minute Mobility of Choice

4 Round Tuesday

4 Rounds for Time of:
400 Meter Run
10 Box Jumps (24/20)
10 Front Rack Lunges (75/55)

Rx+ (115/85)

First Monday of the Year

2 Rounds, 10 Minute AMRAP of:
10 Thrusters (75/55)
8 Pull-ups
15 Kettlebell Swings (50/35)
20 Sit-ups

*Every 2 minutes, 10 burpees – Workout begins with burpees
*Rest 2 minutes between rounds, pick up where you left off.
Rx+ (95/65)

Frannie

For Time:
50 Double Unders
21 Thrusters (75/55)
21 Pull-ups
50 Sit-ups
50 Double Unders
15 Thrusters
15 Pull-ups
30 Sit-ups
50 Double Unders
9 Thrusters
9 Pull-ups
20 Sit-ups
50 Double Unders

Rx+ (95/65) and replace pull-ups with 9/6/3 Bar or Ring Muscle-ups

Back To Top