Tuesday, October 4th

Performance is in red, Competition is in blue

A) On the minute, for 15 minutes:
Single Arm Kettlebell or Dumbbell Snatch x 3 reps each arm
3 Burpees

B) 7 minute AMRAP
35 Double unders
7 Hang power cleans 55/95

Rest 7 minutes

7 minute AMRAP
25 Assault calories
5 Burpee box jumps 24/20

Rest 7 minutes

7 minute AMRAP
15 Wall balls 20/14 10’/9′
5/3  Dips (5 male/3 female)

Organize into groups of four (four bikes). Start on any amrap or even start on a “rest”. In groups of four, 20 people can move through this workout smoothly. If there are over 20 people, sub rowing for the bike as needed. Rest exactly 7 minutes between all AMRAPs; these should feel like 85-90% effort where you’re just a little gassed at the end of the final minute each time

A) On the minute, for 15 minutes:
2 Power Snatches

These will add up quickly, so start modestly on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them, do quick bailed singles if you can not.

B) 7 minute AMRAP
35 Double unders
7 Hang power cleans 115/75 

Rest 7 minutes

 7 minute AMRAP
25 Assault calories
5 Burpee box jumps 24/20

Rest 7 minutes

 7 minute AMRAP
15 Wall balls 20/14    10’/9′
5/3 Ring Dips   (5 male/3 female)

Organize into groups of four (four bikes). Start on any amrap or even start on a “rest”. In groups of four, 20 people can move through this workout smoothly. If there are over 20 people, sub rowing for the bike as needed.  Rest exactly 7 minutes between all AMRAPs; these should feel like 85-90% effort where you’re just a little gassed at the end of the final minute each time

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531