Workout of the Day
For Time
25 Burpees or 50 Wall Ball
then
15 Heavy Thrusters* (125/85)
30 Double Unders
12 Heavy Thrusters
30 Double Unders
9 Heavy Thrusters
30 Double Unders
then
25 Burpees or 50 Wall Ball
*Please define “heavy”. OK, heavier than your Fran weight. Rx for Fran is 95/65. If you’ve never done Fran at Rx weight, 95/65 is probably heavy to you. Pick a weight that you can do all the reps, but don’t feel like they have to be unbroken. In fact, they probably shouldn’t be. Think about breaking up the round of 15 into 2 or 3 sets and the next two rounds into 2 sets.
Movements:
Burpee | Jump Rope (Double Unders) | Thruster | Wall Ball Shot
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Boot Camp
Circuit :45/15 x 3
Ring Rows
Step Ups
Wall Sit
DB Thrusters
Sit Ups
1 min break between rounds
EMOM 10
odd) 15 Air Squats
even) 5-10 Push Ups
or
9 Burpees
AMRAP ?
15 Wall Ball
20 KB Swings
Movements:
Air Squat | Burpee | Kettlebell Swing | L-Sit | Ring Row | Row | Thruster
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