AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
FOR LOAD
10RM Push Press
(Score is Load)
800 meter run
30 thrusters 75/43
20 burpees over the bar
4 ROUNDS:
8 DEADLIFT (115/83)
4 BAR FACING BURPEE
8 HANG SQUAT CLEAN
4 BAR FACING BURPEE
8 PUSH JERK
4 BAR FACING BURPEE
1 ROUND
:30 Bike
5 Burpee Broad Jumps
10 KB Deadlifts
10 MB Front Squats
Into…
1 ROUND
:30 Bike
:30 Arm Haulers
8 Russian KB Swings
8 MB Push Presses
IN TEAMS OF 2..
AMRAP x 14 MINUTES
60 Cal. Bike
60 Russian KB Swings
60 Wall Balls
*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.
(Score is Rounds + Reps)
2-3 SETS
:45 Alt. V-Ups
:15 Rest
:45 Arm Haulers
:15 Rest
(No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Plank
1:00 Push-Ups
STATION 2
1:00 Wall Sit
1:00 Air Squats
STATION 3
1:00 Superman Hold
1:00 Sit-Ups
STATION 4
1:00 Squat Hold
1:00 Jumping Lunges
100m Run
Into…
AMRAP x 5 MINUTES
20 Mountain Climbers
10 Step Ups
5/5 SA KB Push Press
Into…
100m Run
AMRAP x 12 MINUTES
12 Alt. KB Push Press*
100m Run
12 Alt. KB Suitcase Step-Ups
*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.
(Score is Rounds + Reps)