WITHOUT BLEMISH
8:30 am Class
10 min AMRAP
10-20-30...Calorie Echo Bike
2-4-6...Snatch 95/65
10 min AMRAP
6-9-12-15...Ring Rows
10-20-30-40...Push-Ups
15 min AMRAP
400m Run
10 Wall Walks
6:30 am Class
15 min AMRAP
20-40-60...Calorie Echo Bike
2-4-6...Snatch 135/95
15 min AMRAP
4 Rope Climbs
10-20-30-40...Push-Ups
15 min AMRAP
400m Run
10 Handstand Push-Ups
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...
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