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
5 Second Down, 2 Second Pause.
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)
**New group starts every 4:00**
Goal – 10:00
Cap – 14:00
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
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
: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
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 = :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
400 Meter Run
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
1:00 bike fast
2 lap run easy
Rest until 4:00