Workouts Week of 09/12/2022-09/17/2022

Monday – 9/12/22
“Rainbow Roll”
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
(Conv: KG KB 24/16, 50 feet = 15 meters)

Tuesday – 9/13/22
“California Roll”
3 Sets
50 Double Unders
15 GHD Sit Ups (Or 15 V-Ups)
10 Burpee Pull Ups
15 GHD Sit Ups (Or 15 V-Ups)
50 Double Unders
-Rest 1:1 between sets-

Wednesday – 9/14/22
“Spicy Tuna Roll”
14-minute AMRAP
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)
(KG DB: 22.5/15)

Thursday – 9/15/22
“Spider Roll”
Every minute (20:00)
200m/175m Row

Friday – 9/16/22
“Shrimp Tempura Roll”
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
(KG WB: 9/6)

Saturday – 9/17/22
“Sushi Platter”
200m partner carry 
Then complete:
50 synchro burpees to target 
100m partner carry 
Then complete: 
14 wall walks 
100m partner carry 
Then complete: 
50 synchro burpees to target 
200m partner carry 
Then complete: 
14 wall walks 
wall walks are split as desired. Partner carry can be switched as desired. Can use 100lb sandbag if individual.