Monday August 20, 2019

R1: For Time

10-9-8-7-6-5-4-3-2-1

Dumbbell Squats (50/35)

Bar Facing Burpees

R2: For Time

10-9-8-7-6-5-4-3-2-1

Dumbbell Squats (40/25)

Bar Facing Burpees

R3:For Time

10-9-8-7-6-5-4-3-2-1

Dumbbell Squats (30/15)

Burpees

Christina Merlo
Friday August 15, 2019

R1: 4 Rounds for Time:

400 Meter Run

3 Rope Climbs

8 Squat Snatches (135/95)

R2: 4 Rounds for Time:

400 Meter Run

1 Rope Climbs

8 Squat Snatches (95/65)

R3: 4 Rounds for Time:

400 Meter Run

3 Lower Downs

8 Squat Snatches (45/35)

Christina Merlo
Thursday August 15, 2019

R1: “Mary”

5 Handstand Push-ups

10 Pistols

15 Pull-ups

R2: R1: “Mary”

5 Handstand Push-ups to box

10 Pistols to Box

15 Pull-ups

R3: R1: “Mary”

5 Strict Shoulder Press

10 Goblet Squats

15 Ring Rows

Christina Merlo
Wednesday August 14, 2019

R1: 5 rounds:

4 Bar Muscle-ups

100 double-unders

10 DB hang split snatches (55 | 80 lb.)

10 DB hang clean and jerks (55 | 80 lb.)

Time cap: 20 minutes

R2: 5 rounds:

2 Banded Bar Muscle-ups

50 double-unders

10 DB hang split snatches (55/35)

10 DB hang clean and jerks (55/35)

Time cap: 20 minutes

R3: 5 rounds:

8 Strict Pull-ups

200 Single Unders

10 DB hang split snatches (30/15)

10 DB hang clean and jerks (30/15)

Time cap: 20 minutes

Christina Merlo
Tuesday August 13, 2019

R1: For Time

800 Meter Row

66 Kettlebell Jerks (35/25)

150 ft Handstand Walk

R2: For Time

800 Meter Row

66 Kettlebell Jerks (25/18)

50 ft Handstand Walk

R3: For Time

800 Meter Row

66 Kettlebell Jerks (25/18)

5 Box Marches

Christina Merlo
Monday August 12, 2019

R1: For Time:

30-20-10

Assault Bike Calories

Toes to Bar

*Time Cap 7 Minutes

1 Minute Rest

For Time:

15-10-5

Burpees with Touch

Overhead Squats (135/95)

R2: For Time:

30-20-10

Assault Bike Calories

Hanging Knee Raises

For Time:

15-10-5

Burpees with Touch

Overhead Squats (115/75)

R3: For Time:

30-20-10

Assault Bike Calories

Sit-ups

For Time:

15-10-5

Burpees with Touch

Overhead Squats (65/35)

Christina Merlo
Saturday August 10, 2019

With a Partner Complete:

400 Meter Run

6 Rounds of Cindy (alternating)

35 Calorie Assault Bike

6 Rounds of Cindy

200 Double Unders

6 Rounds of Cindy

400 Meter Run

6 Rounds of Cindy

Christina Merlo