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Weekend Warrior Workouts

Workout 1

AMRAP 15:00 20 Single Arm Dumbbell Snatches 40 Jumping Squats 20 Burpees over the Dumbbell 40 Reverse Lunges


Workout 2 400M Run / Walk 10 Burpees 400M Run/ Walk 20 Push Ups 400M Run / Walk 30 Step Ups / Jumps 400M Run / Jumps


Workout 3 AMRAP in 10:00 or 20:00 5 Pull Ups / DB Rows 10 Renegade Rows 15 Goblet Squats


Workout 4 "Annie"

50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups


**sub sigles or jumping jacks for double unders




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Friday 10/30

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Thursday 10/29

Accessory Work 3 rounds 10 Strict Pullups 10 Push ups RX+10 Deficit Pushups 15 Barbell Glute bridges Conditioning The Silence of the Lambs Teams of 2 2 Rounds 100 Stick Sit Ups *Partner dead ha

Wednesday 10/28

Clean & Jerk 1x1 10 minutes work up to Heavy Squat Clean and Jerk (squat) It 15:00 Amrap 150 yard Shuttle Sprint (25yard down and Back/50yard down and back) (OR 6x25 yard shuttle OR 10x15 yard shu

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