“Jackie Wanna Be”
For Time
800 Meter Run
50 Thrusters (45/35)
50 Hand Release Push-ups
10 Rounds For Time with a Partner
Every 3 Minutes Complete:
40 Air Squats
30 Sit-ups
20 Push-ups
10 BurpeesScore is Fastest Round
Off the Shore
4 Rounds for Time:
60 Double Unders
20 Assault Bike Calories
10 Sumo Deadlifts (235/175)
Off the Shore At Home Version (Time)
4 Rounds for Time:
60 Double Unders
400 Meter Run
20 Dumbbell Deadlifts
For Time:
400 Meter Run
60 Box Jumps (24/20)
400 Meter Run
60 Toes to Rings
400 Meter Run
60 Floor Press (115/75)
400 Meter Run
60 Kettlebell Swings (55/35)
For Time:
1000 Meter Row
50 Pistols
25 Hang Power Snatch (135/95)
21-18-15-12-9
Dumbbell Clean and Jerk (40/25)
Ring Dips
Ring Rows
Finally Some Gymnasty At Home Workout (Time)
21-18-15-12-9
Dumbbell Clean and Jerk (40/25)
Push-ups
Dumbbell Bent Over Rows
AMRAP in 14 Minutes
10 Med Ball Cleans (20/14)
8 Burpees over Med Ball
10 Roll-ins on Ball
200 Meter Run with Med Ball
At Home Version :
AMRAP in 14 Minutes
10 Dumbbell Power Cleans
8 Burpees over Dumbbells
10 Roll-ups with Dumbbell
200 Meter Run
With a Partner Complete for Time:
110 Lunges
110 Dumbbell Alternating Snatches
110 Box Jumps
110 Sit-ups
110 Double Unders (each)
110 Push-ups
110 Goblet Squats