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16
Oct

2020.10.16 | Advanced

PART 1
3 rounds for time:
5 x Barbell Complexes:
3 x Hang Power Cleans (135/95)
1 x Push Jerk (135/95)
30 x Forward Lunges (Alternating)

15
Oct

2020.10.15 | Advanced

PART 1
5-5-5-5-5
Push Presses

PART 2
10 minutes for rounds:
10 x Burpees
15 x Box Jumps (24/20)
20 x Seated L-Sit Raises Over Kettlebell (53/35)

14
Oct

2020.10.14 | Advanced

PART 1
3-3-3-3-3
Front Squats

PART 2
21-15-9 repetitions for time:
Calorie Row
Kettlebell Goblet Squat (53/35)
Russian Kettlebell Swings (53/35)

12
Oct

2020.10.12 | Advanced

PART 1
After each round, add 4 to the number of deadlifts to complete (4, 8, 12, 16, etc.).
20 minutes for rounds:
20/14 Calorie Air Bike
4 x Deadlifts (225/155)

PART 2
For form:
100 x Presses (45/35)
100 x Barbell Bicep Curls (45/35)

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