Strength Partner 16mins AMRAP 2 Sled push 10 Strict Chin ups 10 Deadlifts 12 DB Seated press 10 Cals Bike -Damper set at 10 - No sitting on seat Skill Pull up - Progress work Wod 8mins AMRAP 100m Run Alt 150m Row 10 plate to over Head 5 Burpees to Plate 10 Air Squats

PARTNER: 45 MIN TIME CAP 2000/1800m Row 50 Cals Runner 4000/3600m Bike 50 Target Burpees 2000/1800m Ski 50 Sandbag Squats 1000/900m Row 30 Cals Runner 2000/1800m Bike 30 Target Burpees 1000/900m Ski 30 Sandbag Squats

Strength: Every 2 1/2 mins 1 Power Clean 2 Hang Power Cleans 1 Squat Clean Workout: 12 min ascending ladder 6 Cals Row 6 Pull Ups/Ring Rows 6 Cals Ski 6 Kb Swings Add two reps each round to all movements

Strength: Strict Press + Strict Pull Ups 5x5 @65-70 % + 5 Strict Pull Ups Workout: 20 MIN EMOM 1st min: 40 Double Unders/80 SS 2nd min: 15 Wall Balls 3rd min: 10/8 Cals Echo Bike 4th min: 5 Hang Power Cleans

Mamas in Motion- Monday 05/10 Lower-body focus- • Front foot elevated split squat- use plate and ½ DBs 18x2, 16x2 • Walking Lunges 1 length after each set (4) • Wood chopper- 10 e/s x3 12 EMOM (every minute on the minute, 40 on, 20 off) • 12 calories- 8 AB bike • 14 double DB snatches • 16 hand-release push ups Muchos gracias

Back Squats: Every 3 mins (week 7) 2x6 @75% 2x6 @80% 1x20 @50% of 80% (add weight from last week) Workout: 20 MIN AMRAP Row 26/24 Cals 30 Single Arm Thrusters 30 Burpees Over Db Run 30 Cals Runner 30 Db Snatch 30 TTB

30 min Amrap Partner Row 40/36 Cals 40 Db Snatch 40 Power Bag Lunges Run 40 Cals 40 Single Arm Thrusters 40 Ring Rows Bike 40/36 Cals 40 Box Jumps 30 Target Burpees

Strength: Every 4 mins x 5 Deadlift x 5 @65% Chin ups x 7 Bench Press x 5 @65% Gorilla Rows x 12 Workout: 40 ON 20 OFF 4x Rowing Machine 4x Ski Erg 4x Air Runner/Bike Erg

Back Squats Sets of 10 , 8 , 6 , 6 Walking Lunge after each set Skill Kipping Pull ups Partner Wod 12mims AMRAP 20Cals Bike alt Row 30 Burpees to target 20 Ring Rows 20 Slam Balls 14 Sit ups

Partner: 40 MIN AMRAP Row 1000/900m 40 Power Bag Reverse Lunges 24 Burpees Over Bag Bike 2000/1800m 40 Kb Swings Ski 24/20 Cals Run 500m Runner/ Echo Bike 40/32Cals Alternate