Don’t forget: You can bring a buddy (or more) to ANY fitness or spin class ANY Wednesday ALL MONTH LONG. Start planning for this week!
A. Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 8 reps
Minute 2 – Box Jumps x 10-12 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
B. Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20 Goblet Squats
A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.
B. Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Front Squats (155/105 lbs)
A. For time:
Run 400 Meters
10 Strict Handstand Push-Ups to 8″/4″ Deficit
Run 400 Meters
20 Strict Handstand Push-Ups to 4″/2″ Deficit
Run 400 Meters
30 Strict Handstand Push-Ups
Run 400 Meters
Rest until the running clock reaches 20:00, and then…
B. When the running clock reaches 20:00…
For time:
Run 800 Meters
30 Muscle-Ups
Run 800 Meters