10:00 amrap
10/8 push ups
10 DB step ups
20 back extensions
20 hollow rocks
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups
3 rounds of
2:00 bike
1:00 sit ups
Rest 2 mins between rounds
Record cals and reps for each round
4 rounds
6 bench press-heavy
1:00 plank
5 Pull-ups
10 Push-ups
15 Squats
Chelsea is 1 round of cindy every minute until you cannot complete the work in a given minute. Goal/cap is 30 rounds (30 minutes). If you fail in a given minute (i.e. at minute 18 you did not complete a full round in the minute), take the next minute off (i.e. minute 19), and begin your 800m TT at the top of the following minute (i.e. minute 20). If you finish all 30 rounds, begin your TT at the top of minute 32.
A Time Trial (TT) run is an ALL OUT effort. Don’t hold back here.
12 min emom
even = 5 tuck jumps + 30 yard shuttle run
12 min amrap
400m run
400 Meter Run
Goal – 10:00
Cap – 15:00
**Weight should be something you can do 10 times unbroken, when fresh (~60%)
30 Wallballs (20/14)
15 Deadlifts (245/165)
Goal – 3 Rounds
30 yard = 1 rep for scoring
hard effort
add weight or use heavy sleds if necessary
every 3:00 for 5 rounds
15/12 wall balls
15/12 tuck crunches with medball
Record slowest time
2:00 goal each round
capped at 2:15
1:00 walk
Goal is 2k total meters
15 burpees
15 ball
Slams
Max cal bike
Rest 3:00 between rounds
Record cals per round
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
18 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
15 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
12 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
9 Overhead Squats (135/95)
Max Calorie Row
:30 on
:30 off
Rotate between battle rope/hose,
plate jumps and mountain climbers on sliders