12 Minutes w/a Kicker

12 Minute AMRAP of:
50 Double Unders
20 Single Arm Kettlebell Push Press (35/25) (10L+10R)
10 Deadlifts (135/95)
*Every 2 minutes, 8 burpees. Workout begins with 8 burpees.
*Score is rounds + reps of dubs, push press, and deadlifts

4 Round Wednesday

4 Rounds for Reps of:
Minute 1 – Calorie Row
Minute 2 – Wall Balls (20/14)
Minute 3 – Kettlebell Swings (50/35)
Minute 4 – Rest

Jumping, Cleaning, Pulling

4 Rounds for Time:
50 Double Unders
15 Hang Power Cleans (75/55)
15 Pull-ups

Rx+ (95/65) & Chest-to-bar

Tuesday for 10

10 Minute AMRAP of:
20/16 Calorie Row
15 Handstand Push-ups
10 Front Rack Lunges (75/55)

Rx+ (95/65)

Core Tabata

8 Rounds of Tabata Alternating Between:
V-ups
Bird Dogs

A Good Ol’ AMRAP Friday

12 Minute AMRAP of:
30 Double Unders
20 Kettlebell Swings (50/35)
10 Burpees
10 Pull-ups

Rx+ swap pull-ups for 5 BMUs

For All The Reps!

4 Rounds for Reps
Minute 1 – Calorie Row
Minute 2 – Sit-ups
Minute 3 – Box Jump Overs (24/20)
Minute 4 – Rest

Bent Over Row

Bent Over Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build throughout to a heavy set of 5.

Monday – Jump, Kick, Snatch

10 Minute AMRAP of:
50 Double Unders
30 Flutter Kicks (L+R=1)
10 Kettlebell Snatch (50/35) – 5R/5L
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