Saturday
Teams of 2
AMRAP 15
40 Lateral Burpees Over Bar
30 Clean & Jerk – L: 95/65; S: 135/95
40 Lateral Burpees Over Bar
30 Clean & Jerk – L: 135/85; S: 185/125
40 Lateral Burpees Over Bar
30 Clean & Jerk – L: 165/105; S: 225/145
40 Lateral Burpees Over Bar
Max Clean & Jerk – L: 195/125; S: 255/165 in remaining time.
-rest 5min, then:
AMRAP 10
10 Power Cleans – L: 125/85; S: 185/125
20 Front Squats
30 HRPU or 15 HSPU (S: 30 HSPU)
*This one should be heavy, so don’t expect big sets when you get here.
Sunday
8 Rounds of 20sec on / 10sec off, of each:
Row/Bike/DU
2-DB Push Press – L: 30/20; S: 50/35
Bar-on-Rig Pullups
KB SDLHP – L: 53/35; S: 70/53
*No rest between Tabatas. Stay at the same station for all 8 rounds and then switch.
-rest 4min, then:
AMRAP 15
Max RKBS
*E2M, starting at 0:00, complete 30 Wallball Russian Twists (L+R=1) – 20/14.
Skillz Class
Rope Climbs / Odd Objects
Run Programming
Run 1600m
Rest 3min
Run 400m
Rest 3min
Run 400m
Rest 3min
Run 800m
Rest 3min
Run 300m
Rest 3min
Run 300m
Rest 3min
Run 600m
*All runs at a moderate pace. For help tracking your distances when not running at the gym, download the Nike+ Run Club app from your device’s App Store. Create an account and then you can use the app to track your runs no matter where you complete them!