• Tracks
  • CrossFit.com Rx'd
  • Burgener Strength: Weightlifting
  • The Gymnastics Course
  • CrossFit.com WOD Scale
  • Fitness WODs
  • Dumbbell Only WODs
  • Burgener Strength: Performance
  • No Equipment WODs
  • Performance WODs
Sun Mon Tue Wed Thu Fri Sat

26

  • Shoulder Press : 3-3-3-3-3-3-3
  • SLIPS
  • Rest Day
  • Shoulder Press : 3-3-3-3-3-3-3
  • SLIPS
  • FT: Rows and Push-ups
  • FT: 200 m and Dumbbell Floor Press
  • Rest Day
  • FT: 200 m and Push-ups
  • FT: Rows and Push-ups

27

  • FT: Back Squats and GHD Sit-ups
  • 1: Lifting: Snatch Push Press + Overhead Squat + Snatch Balances
  • 2: Low Hang Snatch + Snatch : 1-1-1-1-1
  • 3: Back Squat : 10x3 at 80% 1RM
  • 4: 3 RFQ: Single Leg Box Squats, Barbell Hip Bridges and Weighted Plank Holds
  • Intermediate Option: 21-15-9: Back Squats and GHD Sit-ups
  • Beginner Option: FT: Back Squats and AbMat Sit-ups
  • 3 RFT: Squat Cleans, Strict Pull-ups and Strict Toes-to-bars
  • 3 RFT: Dumbbell Squat Cleans, Dumbbell Bent Over Rows and V-ups
  • Strength 1: Alt EMOM 14 mins: 5 Snatch Push Press + 1 Overhead Squats, Toes-to-bars, Pull-ups and Bar Muscle-ups
  • Work Capacity: FT: Assault Bike Calories, Handstand Walks and Overhead Squats
  • Core: FT: Farmers Walk 200 m
  • 3 RFT: Jumping Air Squats, Plank Shoulder Taps and V-ups
  • 3 RFT: Squat Cleans, Strict Pull-ups and Strict Toes-to-bars

28

  • AMRAP 7 mins: Dumbbell Push Press and Double Unders
  • 1: Lifting: Push Jerk + Jerks
  • 2: Lifting: Clean Deadlift + Clean + Jerks
  • 3: Clean Pull : 3-3-3-3
  • 4: 3 RFQ: Wide Grip Strict Pull-ups, Barbell Box Step-ups and Suitcase Carries
  • Skill Training: FQ: Skin-the-Cats
  • Intermediate Option: AMRAP 7 mins: Dumbbell Push Press and Double Unders
  • Beginner Option: AMRAP 7 mins: Dumbbell Push Press and Single Unders
  • AMReps 12 mins (1,2,3,...): Sumo Deadlifts and Hand Release Push-ups
  • AMReps 12 mins (1,2,3,...): Dumbbell Sumo Deadlifts and Dumbbell Floor Press
  • Strength 1: Alt EMOM 20 mins: Hang Squat Clean Thrusters and Tire Flips
  • Work Capacity: AMRAP 12 mins: Deadlifts and Box Jump Overs
  • Conditioning: 50-40-30-20-10: Row Calories
  • AMReps 12 mins (1,2,3,...): Good Mornings, Glute Bridges and Hand Release Push-ups
  • AMReps 12 mins (1,2,3,...): Sumo Deadlifts and Strict Handstand Push-ups

29

  • Rest Day
  • 1: 2 Snatch Balance + Overhead Squat : 1-1-1-1-1
  • 2: Lifting: Power Snatch + Snatches
  • 3: Front Squat : 4-4-4-4
  • 4: 3 RF-ME: Hollow Holds, Reverse Hypers and Assault Bike Calories
  • Rest Day
  • AMRAP 20 mins: Burpee Box Jumps, Ring Rows and 200 m
  • AMRAP 20 mins: Burpee Tuck Jumps, Renegade Rows and 200 m
  • Strength 1: Every 3 mins for 18 mins: Back Squats and Prowler Pushes
  • Work Capacity: Every 5 mins for 40 mins: Alternating Dumbbell Snatches, Ring Rows, Ring Push...
  • AMRAP 20 mins: Burpee Tuck Jumps, Plank Shoulder Taps and 200 m
  • AMRAP 20 mins: Burpee Box Jumps, Ring Rows and 200 m

30

  • AMReps 12 mins: Squat Cleans and Push Jerks
  • Rest Day
  • Skill Training: 3 RFQ: Hollow Rocks, Superman Holds and Ring Support Holds
  • Intermediate Option: AMReps 12 mins: Squat Cleans and Push Jerks
  • Beginner Option: AMReps 12 mins: Hang Squat Cleans and Push Jerks
  • Assault Bike : 8x 0.4 mi, every 3 mins
  • Every 3 mins for 24 mins: Dumbbell Man Makers
  • Rest Day
  • Every 3 mins for 24 mins: Jumping Jacks
  • Row : 8x 250 m, every 3 mins

31

  • AMRAP 20 mins: 400 m, L-Sit Pull-ups and Hip Extensions
  • 1: Jerk Balance + Split Stance Behind-the-Neck Push Press : 3-3-3
  • 2: Pause Jerk Dip + Jerk Dip + Jerk : 1-1-1-1
  • 3: Power Clean + Clean + Jerk : 1-1-1-1-1
  • 4: Snatch Pull : 4-4-4-4
  • 5: 3 RFQ: Weighted Sit-ups, Side Planks and Dumbbell Flies
  • Intermediate Option: AMRAP 20 mins: 400 m, Strict Pull-ups, L-Sits and Hip Extensions
  • Beginner Option: AMRAP 15 mins: 200 m, Strict Ring Rows, Tuck Holds and Good Mornings
  • "FGB Style" - Sit-ups, Reverse Lunges and Double Unders
  • "FGB Style" - Sit-ups, Dumbbell Goblet Reverse Lunges and Mountain Climbers
  • Strength: Alt EMOM 16 mins: Push Jerk + 2 Split Jerks and Rope Climbs
  • Work Capacity: 21-15-9: Clean & Jerks and Handstand Push-ups
  • Conditioning: Row : 5x 500 m, every 4 mins
  • "FGB Style" - Sit-ups, Reverse Lunges and Mountain Climbers
  • "FGB Style" - GHD Sit-ups, Reverse Lunges and Double Unders

Aug | 1

  • 3 RFT: Rows, Push-ups and Strict Toes-to-rings
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • 4: 3 RF-ME: Front Rack Bulgarian Split Squats, Strict Toes-to-bars and Assault Bike Calories
  • Skill Training: FQ: Wall Walks
  • Intermediate Option: 3 RFT: Rows, Push-ups and Strict Toes-to-rings
  • Beginner Option: 3 RFT: Rows, Elevated Push-ups and Ring Strict Hanging Knee Raises
  • 4x RFT: Dumbbell Thrusters and Dumbbell Farmers Carries
  • 4x RFT: Dumbbell Thrusters and Dumbbell Farmers Carries
  • Strength 1: Snatch : 1x1
  • Strength 2: Clean & Jerk : 1x1
  • Work Capacity: Alt EMOM 30 mins: Assault Bike Calories, Bar Muscle-ups and Stone-to-Shoulders
  • Core: FT: Double Kettlebell Overhead Carries, Double Kettlebell Front Rack Carries and Double Kettlebell Farmers Carries
  • 4x RFT: Burpees and Plank Holds
  • 4x RFT: Dumbbell Thrusters and Dumbbell Farmers Carries

2

  • Rest Day
  • Rest Day
  • Rest Day
  • AMRAP 12 mins: Dumbbell Box Step-ups and Dumbbell Snatches
  • AMRAP 12 mins: Dumbbell Lunges and Dumbbell Snatches
  • Rest Day
  • AMRAP 12 mins: Lunges, Skater Jumps and Good Mornings
  • AMRAP 12 mins: Dumbbell Box Step-ups and Dumbbell Snatches

3

  • Lifting: Overhead Squats, Front Squats and Back Squats
  • 1: Lifting: Snatch Push Press + Overhead Squat + Snatch Balances
  • 2: Hang Snatch + Snatch : 1-1-1-1-1
  • 3: Smolov Jr Back Squat Day 4
  • 4: 3 RFQ: Single Leg Box Squats, Barbell Hip Bridges and Weighted Plank Holds
  • Lifting: Overhead Squats, Front Squats and Back Squats
  • 4 RFT: 400 m and Air Squats
  • 4 RFT: 400 m and Dumbbell Front Squats
  • Strength: Alt EMOM 20 mins: 2 Front Squat + Split Jerks and Knees-to-elbows
  • Work Capacity: Sisson Sisson
  • Conditioning: "Tabata" - Row : 8 x 20 secs / 10 secs
  • 4 RFT: 400 m and Air Squats
  • 4 RFT: 400 m and Air Squats

4

  • Station Style - Bike Calories, Burpees and Row Calories
  • 1: Lifting: Push Jerk + Jerks
  • 2: Lifting: Clean Deadlift + Clean + Jerks
  • 3: Clean Pull : 4x3
  • 4: 3 RFQ: Weighted Chin-ups, Barbell Lateral Box Step-ups and Suitcase Carries
  • Skill Training: FQ: Hollow Rocks, Every time you break complete:s and Arch Rocks
  • Station Style - Bike Calories, Burpees and Row Calories
  • "Tabata" - Row Calories, Bench Press and Assault Bike Calories : 8 x 20 secs / 10 secs
  • "Tabata" - Jumping Jacks, Dumbbell Bench Press and Shuttle Runs : 8 x 20 secs / 10 secs
  • Strength: Every 3 mins for 18 mins: Overhead Walking Lunges and Standing Broad Jumps
  • Work Capacity: FT: Push Jerks and Bar Muscle-ups
  • Core: 3 RFQ: Romanian Deadlifts and Chinese Planks
  • "Tabata" - Jumping Jacks, Hand Release Push-ups and Shuttle Runs : 8 x 20 secs / 10 secs
  • "Tabata" - Row Calories, Bench Press and Assault Bike Calories : 8 x 20 secs / 10 secs

5

  • Fran
  • 1: 2 Snatch Balance + Overhead Squat : 1-1-1-1-1
  • 2: Lifting: Power Snatch + Snatches
  • 3: Front Squat : 4-4-4-4
  • 4: 3 RF-ME: Hollow Holds, Weighted Hip Extensions and Assault Bike Calories
  • Intermediate Option: 21-15-9: Thrusters and Pull-ups
  • Beginner Option: 21-15-9: Thrusters and Ring Rows
  • 18-15-12-9-6-3: Deadlifts and Toes-to-bars
  • 18-15-12-9-6-3: Dumbbell Deadlifts and V-ups
  • Strength: Alt EMOM 12 mins: Single Arm Dumbbell Bent Over Rows and Handstand Walks
  • Work Capacity: CrossFit Games Open 14.2 / 15.2 CrossFit Games Open 14.2 / 15.2
  • Conditioning: 5 RFT: Row Calories, Bike Calories, and Ski Erg Calories
  • 18-15-12-9-6-3: Good Mornings, Glute Bridges and V-ups
  • 21-18-15-12-9-6-3: Deadlifts and Toes-to-bars

6

  • Rest Day
  • Rest Day
  • Skill Training: FQ: Hollow Plank Holds and V-ups
  • Rest Day
  • AMRAP 16 mins: Power Snatches, Burpees and Pull-ups
  • AMRAP 16 mins: Dumbbell Snatches, Burpees and Dumbbell Renegade Rows
  • Rest Day
  • AMRAP 16 mins: Skater Jumps, Burpees and Plank Shoulder Taps
  • AMRAP 16 mins: Power Snatches, Burpees and Chest-to-bar Pull-ups

7

  • 5x RFT: 400 m and Clean & Jerks
  • 1: Jerk Balance + Split Stance Behind-the-Neck Push Press : 3-3-3
  • 2: Pause Jerk Dip + Jerk Dip + Jerk : 1-1-1-1
  • 3: Power Clean + Clean + Jerk : 1-1-1-1-1
  • 4: Snatch Pull : 4-4-4-4
  • 5: 3 RFQ: Weighted Sit-ups, Russian Twists and Dumbbell Flies
  • Intermediate Option: 5x RFT: 400 m and Clean & Jerks
  • Beginner Option: 5x RFT: 200 m and Hang Power Clean & Jerks
  • 3 RFT: Box Jumps and Dumbbell Push Press
  • 3 RFT: Tuck Jumps and Dumbbell Push Press
  • Strength: Alt EMOM 20 mins: Power Snatch + 2 Hang Squat Snatches and Burpee Box Jumps
  • Work Capacity: AMRAP 13 mins: Double Unders, Wall Balls, Toes-to-bars and Deadlifts
  • 3 RFT: Tuck Jumps and Pike Handstand Push-ups
  • 3 RFT: Box Jumps and Handstand Push-ups

8

  • AMRAP 10 mins: Air Squats and Handstand Walks
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • 4: 3 RF-ME: Front Rack Bulgarian Split Squats, Strict Knees-to-chests and Assault Bike Calories
  • The Gymnastics Course Challenge: Burpee Bar Muscle-ups : 50 Reps for Time
  • Intermediate Option: AMRAP 10 mins: Air Squats and Handstand Walks
  • Beginner Option: AMRAP 10 mins: Air Squats and Bear Crawls
  • Every 2 mins for 20 mins: Power Clean + Hang Squat Clean
  • Every 2 mins for 20 mins: Dumbbell Squat Clean
  • Strength 1: Snatch : 1x1
  • Strength 2: Clean & Jerk : 1x1
  • Work Capacity: Station Style - Suicide Sprints, Muscle-ups, Kettlebell Swings and Assault Bike Calories
  • Core 1: Med Ball GHD Sit-up : 50 Reps for Time
  • Core 2: FQ: Barbell Back Extensions
  • Every 2 mins for 20 mins: Burpee Broad Jumps
  • Every 2 mins for 20 mins: Power Clean + Hang Squat Clean

9

  • AMRAP 20 mins: Bench Press and Strict Pull-ups
  • Rest Day
  • Intermediate Option: AMRAP 20 mins: Bench Press and Strict Pull-ups
  • Beginner Option: AMRAP 15 mins: Dumbbell Bench Press and Ring Rows
  • 10-15-20-25-20-15-10: Kettlebell Swings and Double Unders
  • 10-15-20-25-20-15-10: Double Dumbbell Swings and Jumping Jacks
  • Rest Day
  • 10-15-20-25-20-15-10: Good Mornings, Glute Bridges and Jumping Jacks
  • FT: Kettlebell Swings and Double Unders

10

  • Rest Day
  • 1: Lifting: Snatch Push Press + Overhead Squat + Snatch Balances
  • 2: Lifting: Snatch Lift Off + Snatches
  • 3: Back Squat : 10x3 at 87% 1RM
  • 4: 3 RFQ: Tempo Single Leg Box Squats, Barbell Hip Bridges and Weighted Planks
  • Rest Day
  • 5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries
  • 5 RFT: Dumbbell Power Cleans, Dumbbell Goblet Lunges and Dumbbell Overhead Carries
  • Strength: Every 2 mins for 20 mins: Back Squats and Box Jumps
  • Work Capacity: AMRAP 15 mins: Power Cleans, Box Jump Overs and Wall Balls
  • Core: Reverse Hyper : 12-12-12
  • 5 RFT: Tuck Jumps, Lunges and Plank Holds
  • 5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries

11

  • SLIPS
  • Zercher Squat : 2-2-2-2-2-2-2-2-2-2
  • 1: Lifting: Jerk Dip + Pause Split Jerks
  • 2: Clean Deadlift + Clean Pull + Clean : 1-1-1-1-1
  • 3: Clean Pull : 4x3
  • 4: 3 RFQ: Tempo Weighted Pull-ups, Alternating Lateral Lunges and Farmers Carries
  • Skill Training: FQ: Ring Push-ups and Jumping Air Squats
  • SLIPS
  • Zercher Squat : 2-2-2-2-2-2-2-2-2-2
  • Beginner Option: Bear Hug Squat : 5-5-5-5-5-5-5
  • AMRAP 30 mins: 400 m, Chest-to-bar Pull-ups, Dumbbell Sit-ups and Front Squats
  • AMRAP 30 mins: 400 m, Dumbbell Bent Over Rows, Dumbbell Sit-ups and Dumbbell Front Squats
  • Strength: Alt EMOM 12 mins: Bench Press and Rope Climbs
  • Work Capacity: 3 RF-ME: 400 m, Double Unders, Dumbbell Push Jerks and 2 more
  • Conditioning: 5x 3 mins RemReps: Row Calories and Burpees Over Rower
  • AMRAP 30 mins: 400 m, Plank Shoulder Taps, Sit-ups and Air Squats
  • AMRAP 30 mins: 800 m, Muscle-ups, GHD Sit-ups and Front Squats

12

  • AMRAP 10 mins: Power Snatches and Box Jumps
  • 1: Lifting: Snatch Balance + Overhead Squats
  • 2: Lifting: Snatch Pull + Power Snatch + Snatches
  • 3: 2 Pause Front Squat + Front Squat : 1-1-1-1-1
  • 4: 3 RF-ME: Hollow Holds, Jack Knives, Barbell Hip Extensions and Assault Bike Calories
  • Intermediate Option: AMRAP 10 mins: Power Snatches and Box Jumps
  • Beginner Option: AMRAP 10 mins: Hang Power Snatches and Box Jumps
  • Row : 15x 150 m, every 2 mins
  • Every 2 mins for 30 mins: Dumbbell Man Makers
  • Strength: Alt EMOM 16 mins: Snatch Balance + Overhead Squats and Toes-to-bar + Chest-to-bar Pull-ups
  • Work Capacity: CrossFit Games Open 12.2 CrossFit Games Open 12.2
  • Core: 5 RFQ: Hollow Rocks, V-ups, Tuck-ups and Hollow Holds
  • Run : 15x 100 m, every 2 mins
  • Assault Bike : 15x 0.2 mi, every 2 mins

13

  • AMRAP 10 mins: Strict Muscle-ups and GHD Sit-ups
  • Rest Day
  • Skill Training: FQ: Ring Support Tuck-to-Ls and Handstand Push-ups
  • Intermediate Option: AMRAP 10 mins: Muscle-ups and Parallel GHD Sit-ups
  • Beginner Option: AMRAP 10 mins: Ring Rows, Ring Push-ups and AbMat Sit-ups
  • AMRAP 12 mins: Double Unders, Push Press and Burpees
  • AMRAP 12 mins: Jumping Jacks, Dumbbell Push Press and Burpees
  • Rest Day
  • AMRAP 12 mins: Jumping Jacks, Pike Handstand Push-ups and Burpees
  • AMRAP 12 mins: Double Unders, Push Press and Burpees

14

  • Rest Day
  • 1 Lifting: Dumbbell Split Jerks and Dumbbell Split Stance Press
  • 2 Push Press : 3x5
  • 3 Clean Pull + Power Clean + Jerk : 1-1-1-1-1
  • 4 Deficit Trap Bar Deadlift : 3-3-3-3
  • 5 3 RFQ: Weighted Sit-ups, Russian Twists and Dumbbell Flies
  • Rest Day
  • 5 RFT: 400 m and Deadlifts
  • 5 RFT: 400 m and Dumbbell Deadlifts
  • Strength: Every 3 mins for 15 mins: Front Squats and Double Unders
  • Work Capacity: FT: Wall Balls; 5x Muscle-ups and Thrusters; Wall Balls
  • Optional Conditioning: 5x RFT: Sandbag Hill Sprints
  • 5 RFT: 400 m, Good Mornings and Glute Bridges
  • 5 RFT: 400 m and Deadlifts

15

  • 10-9-8-7-6-5-4-3-2-1: Ring Rows and Thrusters
  • 10-9-8-7-6-5-4-3-2-1: Dumbbell Renegade Rows and Dumbbell Thrusters
  • 10-9-8-7-6-5-4-3-2-1: Plank Shoulder Taps and Jumping Air Squats
  • 10-9-8-7-6-5-4-3-2-1: Ring Rows and Thrusters

16

  • Rest Day
  • "FGB Style" - Bench Press, Box Jumps and Row Calories
  • "FGB Style" - Dumbbell Floor Press, Tuck Jumps and Shuttle Runs
  • "FGB Style" - Hand Release Push-ups, Tuck Jumps and Shuttle Runs
  • "FGB Style" - Bench Press, Box Jumps and Assault Bike Calories

17

  • AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings
  • AMRAP 20 mins: Dumbbell Renegade Rows, Dumbbell Push Press and Double Dumbbell Swings
  • AMRAP 20 mins: Plank Shoulder Taps, Pike Handstand Push-ups, Good Mornings and Skater Jumps
  • Nate

18

  • Every 2 mins for 20 mins: Squat Snatches and Power Snatches
  • Every 2 mins for 20 mins: Dumbbell Squat Snatch
  • Every 2 mins for 20 mins: Burpee Tuck Jumps
  • Every 2 mins for 20 mins: Squat Snatches and Power Snatches

19

  • FT: Runs and Box Jumps
  • FT: Runs and Dumbbell Lunges
  • 3 RFT: 800 m and Lunges
  • FT: Runs and Box Jumps

20

  • Rest Day
  • 4x RFT: Thrusters, Ring Rows and Burpees
  • 4x RFT: Dumbbell Thrusters, Dumbbell Bent Over Rows and Burpees
  • 4x RFT: Jumping Air Squats, Plank Shoulder Taps and Burpees
  • 4x RFT: Thrusters, Ring Rows and Burpees

21

  • "Tabata" - Ring Push-ups, Dumbbell Sit-ups and Double Unders : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Floor Press, Dumbbell Sit-ups and Jumping Jacks : 8 x 20 secs / 10 secs
  • "Tabata" - Hand Release Push-ups, Sit-ups and Jumping Jacks : 8 x 20 secs / 10 secs
  • "Tabata" - Ring Push-ups, GHD Sit-ups and Double Unders : 8 x 20 secs / 10 secs

22

  • AMRAP 25 mins: Deadlifts, Mountain Climbers and Rows
  • AMRAP 25 mins: Dumbbell Deadlifts, Mountain Climbers and 400 m
  • AMRAP 25 mins: Good Mornings, Glute Bridges, Mountain Climbers and 400 m
  • AMRAP 25 mins: Deadlifts, Mountain Climbers and Rows

23

  • Rest Day
  • Row 5 km TT
  • FT: Dumbbell Farmers Carry 1 mi
  • Run 5 km TT
  • Run 5 km TT

24

  • 4x RFT: Power Cleans, Front Squats and 400 m
  • 4x RFT: Dumbbell Power Cleans, Dumbbell Front Squats and 400 m
  • 4x RFT: Tuck Jumps, Jumping Air Squats and 400 m
  • 4x RFT: Power Cleans, Front Squats and 400 m

25

  • AMRAP 12 mins: Sumo Deadlifts, Push-ups and Toes-to-bars
  • AMRAP 12 mins: Dumbbell Sumo Deadlifts, Push-ups and V-ups
  • AMRAP 12 mins: Good Mornings, Glute Bridges, Push-ups and V-ups
  • AMRAP 12 mins: Sumo Deadlifts, Ring Dips and Toes-to-bars

26

  • 7 RFT: Push Jerks, Pull-ups and Burpees
  • 7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees
  • 7 RFT: Piked Handstand Push-ups, Plank Shoulder Taps and Burpees
  • 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees

27

  • AMRAP 15 mins: Dumbbell Farmers Carries, Dumbbell Box Step-ups and Sit-ups
  • AMRAP 15 mins: Dumbbell Farmers Carries, Dumbbell Lunges and Sit-ups
  • AMRAP 15 mins: Plank Holds, Lunges and Sit-ups
  • AMRAP 15 mins: Dumbbell Farmers Carries, Dumbbell Box Step-ups and Sit-ups

28

29

  • 4 RFT: Hang Power Snatches and Double Unders
  • 4 RFT: Dumbbell Hang Power Snatches and Jumping Jacks
  • 4 RFT: Burpee Broad Jumps and Jumping Jacks
  • 4 RFT: Hang Power Snatches and Double Unders

30

  • AMRAP 12 mins: Assault Bikes and Overhead Squats
  • AMRAP 12 mins: 200 m and Dumbbell Overhead Squats
  • AMRAP 12 mins: 200 m and Jumping Air Squats
  • AMRAP 12 mins: Assault Bikes and Overhead Squats

31

Sep | 1

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