15 kbs
Max step ups
Rest 1:00 between rounds
Score is total step ups each rounds
Decrease reps if less than 12 step ups per round
Min 1 – 60%
Min 2 – 65%
Min 3,4,5 – 70%
Then AMRAP:
21 Chest to Bar Pull-ups
21/15 Calorie Row
Rest 5 Minutes
Then, AMRAP:
15 Toes to Bar
15/10 Calorie Row
Rest 5 Minutes
Then, AMRAP:
9 Pull-ups
9/6 Calorie Row
Tuck crunch with ball
Reps start at 1/1 and go up 1 rep each round
1/1, 2/2, 3/3 …….
2 min rest
Burpees
:30 rest
:30 fast + :30 easy
:30 rest
:15 fast + :45 easy
:30 rest
Score is total cals
1 lap run + 10 DB push press
1 lap + 10 DB thruster
Laps will be around the court
1×5 @ 75%
30 Double Unders, 10 Hang Squat Cleans
30 Double Unders, 10 Push Presses
30 Double Unders, 10 Reverse Lunges
30 Double Unders, 10 Thrusters
Bar loading: 95/65
Even = :30 box push
One score for total cals
Place box push weight in notes
:30 rest
Rotating between:
Cals on bike
Med ball cleans
T2B or v-ups
Score is total reps for each round
Calorie Row
Burpee Box Jump (24/20)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 (50s) Barbell: 75/55
Round 2 (40s) Barbell: 95/65
Round 3 (30s) Barbell: 115/80
Round 4 (20s) Barbell: 135/95
Round 5 (10s) Barbell: 155/105
**30 min cap**
**teams will complete all of the row/box jumps before moving to the t2b/snatch portion of the workout. each time they get back to the bar, add weight**
Even = 20 hollow rocks
Cals on bike
Push press
Walking lunges
Push press can be done with a bar or dumbbell
Can add a light DB on lunges if you want
400 Meter Run
15 yard arms only pull
15 DB bench press
15 banded hip bridges
Not for time. Try to find max weight on sled and bench
15 ball slams
15 sit ups
1:00 bike fast
2 lap run easy
Rest until 4:00