Teams of 3, with a 30:00 Cap: 60/40 Calorie Assault Bike Or Row, 75 Power Snatches, 75 Thrusters (35/25) 60/40 Calorie Assault Bike Or Row, 60 Power Snatches, 60 Thrusters (43/30) 60/40 Calorie Assault Bike Or Row, 45 Power Snatches,...
AM CLASSES PART A 10 Minute AMRAP 200ft Overhead DB Lunges (22.5/15) 50 DB Step ups (22.5/15) 50 Strict HSPU 200ft HS Walk OR OPTIONAL WORKOUT for those who have done 19.3 AMRAP in 10 minutes 40 Kettlebell Swings (24/16)...
PART A 5 Supersets Floor Press x 6 Bent Over Row x 8 Rest 2 minutes between sets PART B 3 Rounds for time 30 Ball Slams (12/9) 25 Box Jumps (24/20") 20 Sit ups 15 Ring Dips
PART A 8 Minutes to work to a Heavy paused overhead squat PART B On the 1:30 for 18 Minutes (2 rounds) Station 1 - 1 minute Moderate Row/Bike/Run Station 2 – 10 Thrusters (43/30) + 10 Chest to bar...
PART A 2 Rounds for Quality 200m Run 10 Handstand Push ups 200m Run 8 Handstand Push ups 200m Run 6 Handstand Push ups PART B 2 rounds for time 30 Double Unders 30/24 Calorie Row or Bike 30...
For time In teams of 3 Round 1 – each athlete must complete INDIVIDUALLY 15-12-9 (Females 12-9-6) Row Calories Run 200m after each round As a team, before moving to the next round you must complete 40 bar facing burpees...
AM SESSIONS PART A 10 Minutes to work to a “Heavy” Clean PART B AMRAP in 12 minutes (Or for time) 25 Toes to bar 50 Double Unders 15 Cleans (43/30) 25 Toes to bar 50 Double Unders...
PART A 4 Sets 5 Strict Press @ `75-80% (taken from floor) 10 Ring Rows PART B With a partner complete AMRAP in 12 minutes 25 Db Snatch (22.5/15) 25 Push Ups 25 Kettlebell Swings (24/16) 25 DB Lunges...