Helen

400m Run

21 KB Swings

12 Pull ups

3rft

Cleans – 3.3.3.1.1

7 OH Squats R

1 TGU R

7 OH Squats L

1 TGU L

5rft

Filthy Fifty!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 / 25
50 Back extensions
50 Wall ball shots, 20 /10
50 Burpees
50 Double unders  / 150 jump ropes

Front Squat

3.3.3.1.1

5rft

12 Double Catch Squat

12 Full Extension Sit Ups

Dips

3.3.3.1.1

10 Box Jumps

8 Push Ups

10 Alt Swings

8 Push Ups

13 min AMRAP

Hang Cleans

3.3.3.3.3

10 Power Cleans

25 OH Lunges

4rft

Front Squats

3.3.3.3.3

The Michele

We will load up a backpack with weights and you will wear it in front – You will get to see what it’s like working out 35 weeks pregnant!

Don’t forget an empty Backpack!!!

10Push Ups

20 Slam Ball

30 Swings

40 RIng Row

50 Air Squats

40 Ring Row

30 Swings

20 Slam Ball

10 Push Ups

OPEN HOUSE!  All Classes!

3 Burpees

6 Wall Ball

12 Ab Mat

Run (1st timers – to wall – Veterans – Lap!)

18 min AMRAP

Everyone is welcome!

9:30am  4:30pm  6pm  7pm

Dips

10 Renegade Rows

10 Weighted Sit Ups #25/#35

10 Swings

15 min AMRAP

Hang Cleans

5.5.5.5.5

4rds

10 Thrusters

5 Bar Facing Burpees

Run to Wall