AMRAP 15 minutes

5 Stairs

10 Double Unders (30 singles skips)

12 Goblet Squat, #20/Front Squat, #45(front squat w/DB)
*Casey-Front Squat
*Zanna-Goblet Squat

3/5 & 3/6

Monday:

 

Zanna: I have a serious issue with back squats right now! I did better than I thought I would but ended up dropping weight in round 6 to 45lbs. Stopped the clock at some point as it took me over 40 minutes to complete.

Ab Challenge Day 1 :150 sit ups in 8:00

Weigh in: 148.7

 

Casey: Felt good, pushed hard, worked up a good sweat and got done faster than I thought.

17:52

Ab Challenge Day 1 :150 sit ups in 8:52

Weigh in: 342.6

 

Tuesday: (forgot to start the timer)

 

Zanna: Just wrong! Loved it but I am so sore right now.

Ab Challenge Day 2:  10 minute plank on knees 5 stops = 15 burpees

 

 

Casey: The dirty thirty had my laying on the floor praying I wouldnt puke. I pushed hard got done with it fast wanted to quit but felt compelled (or pushed by wife) to do a 10 minute plank for AB Challenge Day 2. Now my abs hurt when I breath. :)

Ab Challenge Day 2:  10 minute plank on knees 4 stops = 12 burpees

Dirty What?

Metcon

"Dirty Thirty"

For time:

30 Box jump, 15"/20" inch box

30 Jumping pull-ups

30 power hang clean (#45/#65)

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press, 45 pounds

30 Back extensions

30 Wall ball shots, (#10/#20) pound ball

30 Burpees

30 Double unders or 90 single skips

Happy Monday!

KB Swing, #25

Squats, #65/#135

Push-ups

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

AB Challenge

Leg Raises

AMRAP 2 minutes

rest 1 minute

Repeat for a total of 4 cycles

Post total repetitions for each cycle

*Lay on back and put hands under your sacrum/tail bone or hold on to a chair, then lift legs up off the ground (90 degrees) then lower back to the ground

Rest Day

Complete 3 rounds for time:

150 Jump ropes

50 Sit-ups

AB Challenge

10 minute Plank

Rules: Hold the plank position for a total of 10 minutes. Each time you pull out of the plank position (i.e. drop to your knees) you stop the clock. When you continue in the plank position your time continues.

Penalty: Each time you drop out of the plank position you owe yourself 2 burpees. (Example: 5 times you drop to your knees = 10 burpees at the end of 10 minutes)

Strength

Sumo Deadlift High Pull

3x5

Press (strict)

3x5

Metcon

Complete 5 rounds for time:

20 WallBalls

20 Box Jumps

Ab Challenge

150 Sit-ups

*for time