Buddy-team AMRAP (Compare to 21-07-19)
A: 10 min AMRAP
15 Cal Assaultbike
20 Wallballs 20/14#
*3 min Rest
B: 10 min AMRAP
10 Toes to Bar
5 Muscle-ups (or MU transitions)
*3 min Rest
C: 10 min AMRAP
5 Fatbar Hang Power Clean & Jerk Rx 40/30 Rx+ 50/35 Comp 70/50kg
10 Boxjumps 24″/20″
(Note: both buddies are working at the same time. Each on 1 of the 2 stations. Once both buddies did their reps, change positions.)
40 Russian Swings
25 Goblet Squats
10 Alt. One Arm Devil Presses
Elevate your heartrate and temperature with 6-8 minutes of cardio: Run, Bike, Row, Burpees, Jumping Jacks, High knees, etc.
Then do 3 rounds of:
10 Russian Swings
5 Goblet Squats
2 One arm Devil Presses 1L/1R
Set your timer: 3.2.1..GO!!
Deadlift/Row Ladder for time:
(Compare to 20-07-19)
30 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg
20 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg
10 Deadlifts Rx 80/55 Rx+ 100/70 Comp 140/100kg
5 Deadlifts Rx 100/70 Rx+ 120/85 Comp 160/115kg
Buy-out: 150 Double Unders Comp 250 DU’s
Every 3:00 for 5 rounds (remaining time rest)
60 Double Unders (or 1 min practice)
20 Alt. Cossack Squats
10 Pull Ups (or towel/table pulls)
2 Rounds of:
2 min rope jump
10 Bent over rows/towel or table pulls.
Then 3 Rounds of:
1 min rope jump
6-10 Cossack Squats
Set your interval timer; 3.2.1..GO!!
“Fran doesn’t like Burpees” (Compare to 19-07-19)
Thrusters Rx 30/20 Rx+ 40/30 Comp 50/35kg
Rx/Rx+ Pullups Comp Chest to Bar Pullups
Burpees over the Bar
Hand Stand Push Ups (or Box assisted)
Dips (in rings, on a chair or box)
This workout is all pushing but in 3 different angles. Make sure you keep it safe, scale back accordingly.
When you are not that strong with pushing, choose 1 movement you want to focus on more today; work a little harder on.
Start your warm-up slow and easy:
1 Handstand Hold
Just work through a few rounds getting comfortable with all your movements and getting the shoulders and arms nice and warm.
Then set a timer; 3.2.1..GO!!