Coach Rob
CHO TO-GO
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24"/20")
AMRAP Macho Man 135/95 lb
Rest 5 Minutes
AMRAP 5:
30/24 Calorie Row
15 Box Jump Overs (24"/20")
AMRAP Macho Man 155/105 lb
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24"/20")
AMRAP Macho Man 185/135 lb
1 Round of Macho Man is...
3 Power Cleans
3 Front Squats
3 Push Jerk
ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for
ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press
MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box