Saturday, December 8, 2018

Uncategorized

Teams of 3

Divide work evenly with one athlete working at a time.

Hang KB Cleans do not have to be alternating.

Divide teams evenly between the 3 stations. After each AMRAP, move onto the next station in order.

1 pt per Cal rowed

Station 1: AMRAP 9 minutes

30 Toes To Rings

30 Burpees

30 Overhead Walking Lunges 25/45

Rest 2 Minutes

Station 2: AMRAP 9 minutes

30 Cal Row

30 Sit-ups

30 Hang KB Clean 1p/1.5p

Rest 2 Minutes

Station 3: AMRAP 9 minutes

90 Double Unders

30 Squats

30 Alternating DB Snatches 35/50

Friday, December 7, 2018

Uncategorized

Every 4 minutes until completion (5 Rounds/20 minute max)

(Comp)

4 Thrusters (95/135)

4 Front Squats (95/135)

4 Shoulder to Overhead (95/135)

Burpee Ring Muscle Ups

Workout is complete when you have finished 30 Burpee Ring Muscle Ups

(Fitness)

4 Thrusters (65/95)

4 Front Squats (65/95)

4 Shoulder to Overhead (65/95)

60 Burpee Chest to Bar Pull-ups (Start and Finish Pull-ups at full extension)

(Bootcamp)

4 Thrusters @ managable weight

4 Front Squats @ managable weight

4 Shoulder to Overhead @ managable weight

30 Burpee Ring Rows (5 Burpees/5 Ring Rows at a time)