Workout of the Day
AMRAP 24
w/partner
50 DB Snatch
100 Sit Ups
50 Burpee Box Jumps
100 Air Squats
This is a partner AMRAP…you and a partner are trying to complete as many rounds and reps as possible in 24 minutes…but the person not working on the reps does not get to rest…
For first 12 mins: one works, one runs 200..switch when runner comes in.
For second 12 mins: one works one rows 200m…switch when rower is finished.
Movements:
Air Squat | Box Jump | Dumbbell Snatch | Row | Run | Sit-up
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Boot Camp
3 Rounds
5 Ring Rows+5 Scap Ring Rows
8 Glute Tables with alternating reach
8 DB Strict Press
3 Rounds
10 face pulls
10 Burpees
15 KB High Pulls
15 KB Good Mornings
25 Sit Ups
rest 2 min
Tabata:
Superman
Movements:
Burpee | Good Morning | Kettlebell Swing | Ring Row | Row | Shoulder Press (Strict) | Sit-up
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Samples
For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)
Movements:
Box Jump | Thruster | Toes-to-Bar
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