Josh Newton

FRIDAY 181221

I. Warm-Up II. Deadlift -6 x 3 @ 80% III. “Fran” 21-15-9 Thrusters (95/65) Pull Ups Level III – Rx Level II – 75/55, BAPU Level I – 55/25, Jumping PU IV. Cool Down

TUESDAY 181218

I. Warm-Up II. 20 Minute AMRAP: In Groups of 3 or 4 -3 Bench Press -10 Walking Lunges -30 Double Unders *1 Person Works while Teammates Rest III. Cool Down

MONDAY 181217

I. Warm-Up II. Back Squat -6 x 3 @ 80% 1 RM III. 8 Minute EMOM Even Minutes: Max Bar Facing Burpees Odd Minutes: Rest *Score = Amount of BFB Completed IV. Cool Down

KMC ENDURANCE WORKOUT 181217

Rowing; 2,000 meter Row For Time *Record Time in Zen Planner* Then… 4 Rounds, On the 2:00 Minute Men = Row 400 meters Women = Row 330 meters *(Rest Remaining time in 2:00 window before next round)  

FRIDAY 181214

I. Warm-Up II. “Triple-G Chipper” Level III 100 Pull Ups 80 GHD Sit-Ups 60 Alt. Pistols 40 Calorie Row 20 Single Arm DB Push Press (60/45) Level II 75 Pull-ups 70 Med Ball Sit-ups 50 Alt. Pistols 30 Cal Row… Read more »