Tara ORourke
Monday

STRENGTH

Push Jerk
6x2

WORKOUT

12min AMRAP 2,4,6,8,10....
Pull Ups
Dumbbell Snatch
100m Run

Monday

Thursday

Thursday

Lindsey Smiths Burpee Madness
Every minute complete the designated number of burpees:
Minute one: 10 Burpees
Minute two: 20 Burpees
Minute three: 5 Burpees
Minute Four: 11 Burpees
Minute five: 2 Burpees
Minute six: 18 Burpees
Minute seven: 6 Burpees
Minute eight: 15 Burpees
Minute nine: 4 Burpees
Minute ten: 8 Burpees
Minute eleven: 17 Burpees
Minute twelve: 3 Burpees
Minute thirteen: 13 Burpees
Minute fourteen: 9 Burpees
Minute fifteen: 12 Burpees
Minute sixteen: 14 Burpees
Minute seventeen: 16 Burpees
Minute eighteen: 7 Burpees
Minute nineteen: 19 Burpees
Minute twenty: 1 Burpee

Wednesday

Wednesday

STRENGTH

Russian Push Ups
5x10-5 (choose a rep range that is challenging but where you can maintain good midline form)

Using a slide or socks on a wooden floor is a great option like the video below

WORKOUT

EMOM 4 Rounds
20x Russian Kettlebell Swings (Use an object/baby/ bag of potatoes get creative and just swing to half way)
20x V-Ups
20x Swimmers

Wednesday

Wednesday

WORKOUT

For time…

Round one, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk
followed immediately by:

Round two, 3 rounds of:

3 Hand release Burpees
3 Clean & Jerk
followed immediately by:
(note: 6min cap here)

Round three, 3 rounds of:

3 Hand release Burpees
3 Clean & Jerk
followed immediately by:

Round four, 3 rounds of:

3 Hand release Burpees
3 Clean & Jerk
followed immediately by:
(note: 12min cap here)

Round five, 3 rounds of:

3 Hand release Burpees
3 Clean & Jerk
(note: 15min Cap)