03

Frn

{

Limited Equipment

}

Chest / Back

First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.

Thrusters / 21 - 15 - 9

Pull Ups / 21 - 15 - 9

Notes:

There are enough movements (and low enough volume per set) in “Loredo” to avoid any major muscle fatigue. Pick a strong pace from the beginning, and go faster as the rounds progress. Round 6 should be a sprint.

04

Chst

4 sets. Do all three exercises back to back to complete one set.

Incline Dumbbell Press / 3 x 8

Dumbbell Pullover / 3 x 8

Incline Push Up / 3 x 10

02

Chd

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

06

Cndy

20 Minutes of as many reps as possible (AMRAP)

Pull-ups / 5

Push-ups / 5

Air Squats / 15

07

Dth

Choose 1 exercise ( Push-ups, Air Squats or Burpees )

Do chosen exercise per minute at the top of every minute.  

Each minute add an additional rep. ex: 1 - 2 - 3

Go until you can’t complete the required reps in a minute.



11

Bck

Do 4 rounds. Completing the circuit before taking a one minute rest.

Pull Ups / 4 x 10

Bent Over Row / 4 x 10

Seated Hammer Curls / 4 x 10

01

Mrph

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

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