Monday GS&C
LUCKY CHARMS
Complete as many rounds as possible in 17 mins of:
3 Burpee Box Jumps
17 Deadlifts
3 Burpee Box Jumps
17 Toes-to-somethings
3 Burpee Box Jumps
17 Wall Balls
Post Workout Strength
3-4 rounds for quality of:
30 Kettlebell Front Rack Marches, pick load
Side Plank, L 30 secs/R 30 secs
Saturday GS&C
For time:
Run, 800 m
30 Toes-to-something
20 Power Snatches
Run, 800 m
30 Toes-to-something
20 Power Snatches
Run, 800 m
Friday GS&C
Surprise Workout!
Thursday GS&C
2 rounds for quality of:
50 Machine Calories
40 Sit-ups
30 Wall Balls
20 Alt Curtsy Lunges
10 Push-ups
For Calories: complete on machine of choice and can mix machines to get to the 50 Calories
Wednesday GS&C
8 MIN EMOM
High Hang Power Clean + Hang Power Clean + Power Clean
Start Light and end Moderate.
4 rounds for time of:
20 Box Jumps or step ups
5 Hang Power Cleans
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs