Get her/him in!!!

Monday the 27th:


LCF as Rx’d

For Time with a Buddy:

Pass the Ball back and forth, and then alternate reps on the Burpee Pull-ups (so you only do half the burpee pull-ups):

1-mile Medball Run (20/14)

60 Burpee Pull-ups

800m Medball Run (20/14)

30 Burpee Pull-ups

400m Medball Run (20/14)

15 Burpee Pull-ups


Tuesday the 28th:

Snatch for 3 rep max


Wednesday the 29th:


LCF as Rx’d 5 Rounds:

1 15′ Rope Climb (Start Seated),

29 DB Front Squats (45/30),

To the Grate and Back Outside DB Farmer Carry (Same as FSQ)


Thursday the 30th:

5 Rounds for Time:

21 Military Press 75/55,

Jumping Chest to Bar Pull-ups (everyone do this, it’ll be nasty if set up properly…)


Friday the 31st:


5 Rounds for time of:

400m Run

15 Overhead Squats 95/65


Saturday the 1st:

Teams of 3:

Team Rows Max Calories in 20 minutes, 20 at a time.

Can only row while Buddy 2 (planker) is planking

AND while Buddy 3 (Back Layer) is Back Laying, it’s a back plank, we’ll show you.