Gym105

Here's a fun AMRAP to try:

10x GS@53 #+
15x boxjumps@24”
AMRAP in 8min-6rds
Then:
5x Burpee-pullup+
15cal AD
AMRAP in 8min-5rds
Then:
10x C&J@20kg+
150m Row
AMRAP in 8min-5rds
Then:
15x Ballslam@25 #+
15x KBS@53 #
AMRAP in 8min-6rds
Then:
5x Manmaker@25 #+
10x Wallball@20 #
AMRAP in 8min-5+rds

Consistency is key...

Clock can't help you here

First "real" day back

& at Gym105 today

Wednesday workout EMOM:
Min 1: 12cal Row
Min 2: 10X Goblet squat @ 38 #
Min 3: 7x Burpee
Min 4: 8x Pull-up (unbroken)
Min 5: 15x Push-press @ 30 #
Min 6: Rest
5-6 Rounds, Bear crawls to finish

Stoked to have here this Thursday for an advanced rowing workshop. 6:30pm

Here's a little jam for ya:
2x5 wall sq
2x10 sq
2x5 gs
Then:
Dbl Clean-FSPP
3 every 30sec for 5min
(i.e. 30x reps)
Then:
Headcutters
5 every 30sec for 5min
(i.e 50x reps)
Then:
P1-60sec row
P2-Max Burpees
3 rounds, rest 1min b/w
Then:
P1-1min AD
P2-Max Ballslams
3 rounds, 1min rest b/w

Keep going

Windmill warmups

Here's a little Wednesday Workout to try!

2x5 wall sq
2x10 sq
2x5 gs
Then:
Dbl Clean-FSPP
3 every 30sec for 5min
(i.e. 30x reps)
Then:
Headcutters
5 every 30sec for 5min
(i.e 50x reps)
Then:
P1-60sec row
P2-Max Burpees
3 rounds, rest 1min b/w
Then:
P1-1min AD
P2-Max Ballslams
3 rounds, 1min rest b/w

Wednesday workout, partner style. Give this one a try:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x5 Jump Squat
Then:
10-1 Partner Ladder:
Deck Squat/100m SkiErg:
Then:
10-1 Partner Ladder:
Burpee Box Jump/Pullup+
10-20cal AirDyne