0:00 to 7:00 (7’)
800m run
35 burpees
7:00 to 12:00 (5’)
50/40 cal bike
12:00 to 19:00 (7’)
800m run
35 wall balls
19:00 to 29:00 (10’)
400m run
30 burpees
25/20 cal bike
30 wall balls
3 Rounds for Time
50 calorie Row
15 Handstand Push-Ups
50 Double-Unders
Time Cap: 20 minutes
Teams of 2
3 rounds
400m run (together)
50 Deadlifts 155/105
50 bar hopping burpees
21-18-15-12-9-6-3
2xDB hang clean
2xDB push press
Every 3’ beginning at 0:00
10/7 calories
Buy out:
400m run w/medball
15 cal Bike
15 T2B
10 squat cleans 135/95
15 cal Bike
15 T2B
8 squat cleans 155/105
15 cal Bike
15 T2B
6 squat cleans 185/125
15 cal Bike
15 T2B
4 squat cleans 205/135
15 cal Bike
15 T2B
2 squat cleans 225/145
30 Alt DB Snatches 50/35
10 cal row
20 Alt DB Snatches 50/35
20 cal row
10 Alt DB Snatches 50/35
30 cal row
12min cap
5’ amrap
7 burpees over the kb
7 kbs
7 goblet squat
Rest 2’
4 sets
Every 90″
200m run
Rest 2’
5’ amrap
21 burpees
21 r.kbs
21 air squats
Rest 2’
4 sets
Every 60″
100m sprints
4 rounds
400m run
30 sit ups
20 Push press 95/65
10 Box Jumps 24/20
Every 4’ for 5 sets (20’)
12 t2b
10 2xdb box step overs
8 2xdb clusters
Rest 2’
Every 90″ for 5 sets (7’30″)
15/12 calories sprint
21-15-9
Deadlifts 185/125
H.R. Push ups
Rest 3min
15-12-9
Deadlifts 225/155
H.R. Push ups
Rest 3min
9-7-5
Deadlifts 275/175
H.R. Push ups
Recent Comments