Kettlebells

For time: 30, 20, 10 Burpee to reach Pull-up AB Calories “The greatest barrier to success is the fear of failure.” -Sven Goran Eriksson

EDT – 16rds/15sec intervals 5 Ball Slams (30/20+) 5 RKB Swings (53/35+) 6 Renegade Rows (35/25+) Sprint (from stomach) 5 Wall Ball (20/16) “You can

Congrats to all of the athletes who lifted at the American Open Series this weekend! Way to go!!! For total time: 3rds Run 400m 9

Good luck to our GCF athletes, coaches and friends at this weekend’s American Open Series weightlifting meet! Kristen will be lifting Friday night, Joey on

SN Technique & EMOTM 10 – 1 SN (start around 50-60% and work up by feel) Then, 12m Relay – 1m AB Calories/10sec switch with

TEAM AMRAP 30 – 2 or 3 people 1500m Row 100 RKB Swings (53/35+) 100 DB S2O (35/25+) 100 T2B *Only 1 person working at

BSQ – 10@75%, 80%, 85% *Or heavier than last week – this is week 6, go for your 10RM Then, AMRAP 12 3 Cone Suicide

10rds for time: 3 PCL (225/155) 10 Pull-ups 25 Double Unders “Life’s tragedy is that we get old too soon and wise too late.” -Benjamin

2rds for time: 20 CL/J (135/95) 20 Box Jump (24/20) 20 C2B 20 Box Jump 20 FSQ (same bar) “The road to success is lined

SN Technique Then, Every 90sec – 10rds: 1 SN (hh) + 1 SN (ak) + 1 SN (bk) – 3sec pause at start of each