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Conditioning
3 Sets For Time:
400m Run
20 Pull-Ups
30 Sit-Ups
40 Air Squats
400m Run

Rest 3:00 b/t sets…

Strength Superset
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
…

Weightlifting
Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean

Conditioning
Every 3:00 x 4 Se…

“Dork”
6 Rounds for Time:
60 Double Unders
30 Kettlebell Swings
15 Burpees

Kettlebell: 53/35lb.

On March 26, 2014, two Boston Fi…

LUIZ’S MEMBER OF THE MONTH WORKOUT!

Partner Workout!!!!!! 👫👬👭
Buy-In: 50 Push-Ups (each partner)

Immediately into…

5…

Strength
Back Squat
10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+

Conditi…

Weightlifting
10:00 EMOM
1 Snatch @ 80%+

Conditioning
“Amanda”
For Time:
9-7-5
Ring Muscle-Ups
Squat Snatch

Load: 135/95lb…

Halfway through the week! DeadliftEvery 3:00 x 6 SetsSet 1: 5 Reps @ 75%Set 2: 3 Reps @ 85%Set 3: 1 Reps @ 90%Set 4: 5 Reps @ 80%S…

Conditioning
For Max Calories
4 Sets:
5:00 AMRAP
500/450m Row
400m Run
Max Calorie *Bike

Rest 2:30 b/t sets –

Bike can be any b…

“Marathon Monday”
5 Rounds for Time
4 Squat Clean-and-Jerks (185/135 lb)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps

Then:
8…