MONDAY

Ladies always have control of the balls

 

EMOM: 5x
15: Deadlifts

EMOM: 5x
8-10: Pistol Squats (r/l)

EMOM: 5x
10-15: Box Jumps/Step-Ups

100m Weighted Walking Lunges
-4x-
20: Wall Balls
25: Sit-ups
20: Slam Balls
200m: Sled RUN!


TUESDAY- no class

At-Home: For Time
100: Burpees
100: Sit-ups
100: Squats


WEDNESDAY

If this little guy can show up, so can you! Get your butt in after the 4th!

 

The SWEAT 5 Miler
Run 1 mile
Row 1 mile
Bike 1 mile
Row 1 mile
Run 1 mile

*Scaled Version: 800m*


THURSDAY

The happiest rower you ever did see

 

E2MOM: 4x
30 sec: Strict Pull-ups/3-5 sec: Negatives
20: American Swings

E2MOM: 4x
30 sec: Push-ups/Negatives
20: Slam Balls

E2MOM: 4x
30 sec: DB Push Press
8-10: Burpees

For Time:
40: Cals on Row
10: DB Snatches
30: Cals on Row
10: DB Snatches
20: Cals on Row
10: DB Snatches
10: Cals on Row
10: DB Snatches


FRIDAY

Hair Buns & Big Guns

 

E2MOM: 5x
10: Goblet Squats
10/12: Cals on Bike

E2MOM: 5x
10: DB Cleans
10/12: Cals on Rower

-4x-
100m: Sled Pushes
50m: Overhead Walking Lunges

-3x-
20: Wall Balls
10: Burpees
20: Heavy Russian Swings


SATURDAY

Bootys & Balls

 

Team SWEAT Challenge

5 minute AMRAPS; 2 min rest after each one

-Rounds, Cals and Points; add up for total number!

(1) Tire Flip, Hop Thru + 1: Incline Push-up

(2) 8: DB Thrusters & 6: Burpees

(3) Row for Calories

(4) 10: DB Snatches & 10: Sit-ups

(5) 200m Sandbag Sprints (5 points per sprint)

(6) 12: DB Front/Side Lat Raises & 10: Slam Balls