Your workout of the day!
4 Rounds
Spend 1 minute at each station:
a: 12 x Seated DB Press
b: 24 x weighted box stepups, alternate legs. (24/24)
c: 30 second bar hang
Pick a weight for a/b you can go unbroken but struggle with.
For time, alternate rounds with a partner, rest while they work.
Row 750m
20 burpees over rower
Row 500m
15 burpees over rower
Row 250m
10 burpees over rower
9 minute AMRAP:
12 Push Presses 135/95
12 T2B
24 Wall Balls 20/14
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
Run 800m
30 KBS 53/35
30 Pullups
Run 600m
20 KBS
20 Pullups
Run 400m
10 KBS
10 Pullups
12m cap.
Add 10 seconds for each rep not completed. Run counts as one rep.
FOR QUALITY:
3 Rounds, switch every minute
a: Bent over DB Rows – 10 ea side
b: 30second hold on Rings
c: 1 minute hollow hold
3 RFT
10 DB Snatches 50/35 (5l/5r)
10 Burpee box jumps
Max Height Box Jump
50-40-30-20-10 reps for time of:
Wall balls 20/14#
Box jumps 24/20″
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Max Effort 500m Row
Make 3 attempts switching with a partner
10 Kettlebell Snatches 53/35 (5/5)
10 Burpees
20 KB Snatches
20 Burpees
30 KB Snatches
30 Burpees
20 KB Snatches
20 Burpees
10 KB Snatches
10 Burpees
50-40-30-20-10
Double-unders
Sit-ups
8 AMRAP
10 DB Thrusters 35/20
10 K2E
20 Russian Twists 20/14
-For Russian twists use MB. Feet must remain off the ground for all reps. Each time the ball hits (left/right) counts as 1 rep.
