Wednesday 12/11
Workout of the day
For time-
3 rounds of “Cindy on steroids”
Then…
Row 30/25 calories
Then…
3 rounds of “Cindy on steroids”
Then…
Bike 30/25 calories
Then…
3 rounds of Cindy
Email Us or call 973-943-0677
Workout of the day
For time-
3 rounds of “Cindy on steroids”
Then…
Row 30/25 calories
Then…
3 rounds of “Cindy on steroids”
Then…
Bike 30/25 calories
Then…
3 rounds of Cindy
Deadlift
2×8@65.% 2×6 70% 2×4@75%
Workout of the day
14 min amrap-
8 Burpees
2 rope climbs
2×50’ Farmer carry
Hero Workout
“Marconi”
For Time (with a Partner)
2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)
Olympic: Squat clean
5×3
Workout of the day
For time-
9-15-21-
Cal Bike
Hang cleans
Push ups
Rx 95/65#
Rx+ 115/80#
Strength: strict Press
2×8@65%, 2×6@70%, 2×4@75%
Workout of the day
12 min amrap-
8 Hang power snatch
4 Burpees box jumps
2 Rope climbs
Rx 95/65 Rx+115/85
Strength Deadlift
2×8@65%, 2×6@70%, 2×4@75%
Workout of the day
4 rounds for time-
18/15 Cal row
12 Front squats
Rx 95/65#
Rx+ 125/85#
Workout of the day
4 rounds-
50 Du
12 Overhead squat
Rx 95/65#
Rx+ 115/85#
Accessory :
4 rounds-
5-7 Strict pull-ups(weighted is poss.) + 10 DB curls
Olympic
12 min EMOM
2 power cleans + 2 STO(increase every 3 minutes)
Workout of the day For time-
24-18-12
Cal Bike
T2B
Workout of the day
5 rounds for time-
Row 400m
8 Back squats
16 KBS
24 Alternating v-ups
Rx 155/105#
Rx+ 205/145#