“ Mulan ”
A) 0:00 - 7:00
3 Rounds of:
20 SA DB Deadlifts
20 Jumping Lunges
- Then -
B) 7:00 - 14:00
2 Rounds of:
30 Goblet Squats
30 Jumping Lunges
- Then -
C) 14:00 - 21:00
40 SA Hang DB Squat Cleans
40 Jumping Lunges
“ Simon Says “
3 Rounds For Time:
800m Run
50 Jumping Lunges
1:00 Side Plank Left
1:00 Side Plank Right
“Leeroy Jenkins”
For Time:
10-20-30-40-30-20-10 Of:
Jumping Lunges
Abmat Sit-Ups
Plank Transfers
" Quarantine Gone Bad "
3 Rounds of:
1:00 Max Jump Squats
1:00 Max Russian Twists
1:00 Max Odd Object Swings
1:00 Max Jumping lunges
1:00 Max Plank Pull Throughs
1:00 Rest
" Firewall "
AMRAP 20:
10 Push-Ups
15 Abmat Sit-Ups
20 Jumping Lunges
At Home Fitness
” Alpha “
AMRAP 7:
15 Odd Object Thrusters
15 Abmat SIt-Ups
- Rest 2:00 -
AMRAP 7:
15 Jumping Lunges
15 Push-Ups
- Rest 2:00 -
AMRAP 7:
15 Jump Squats
15 Burpees
“ Brainiac ”
On the 3:00 x 5 Rounds:
20 Plate Hops
15 Jumping Lunges
5 Deadlifts
* Increase deadlift weight each round *
“ SWEAT “
OTM X 18 (:50 on / :10 off)
A) Plate Hops
B) Jumping Lunges
C) Cal Row
" Tabata Style Saturday "
6 Rounds of :40 On / :20
- DB Snatch (50/35)
- Burpees
- Medball Sit-Ups (20,14)
- Cal Row
