Killer Queen

Every 5 min for 20 minutes: 400m run 15 KB swings (53/40) 10 ring dips Spend rest of class mobilizing, laxing, and foam rolling. Treat this as an active recovery workout. This is not designed to kill anybody. Come in, get a good sweat going, get all the kinks out and get ready for Friday.

Cardio for Days

Warm up: coaches choice 3 rounds for time: 500m row 400m run 15 burpees Spend the rest of the time stretching, laxing, and foam rolling.

The Duet

For time: 5 rounds of “Cindy” 5 pull-ups 10 push ups 15 air squats Followed by, 3 rounds of “DT” 12 deadlifts (155/110) 9 hang power cleans (155/110) 6 jerks (155/110) Followed by, 800m run Core: coaches choice

The Goat

Every 2 min for 16 min: Front squat x 3 @ 80-90% 5 rounds for time: 5 power snatch (135/95) 15 wall ball (20/14) 30 double unders Core: coaches choice