A) Barbell free
4 x 7 minute AMRAPs
Scaling:
– 3/2 rounds
– reduce Run option each round to allow for a minimum of 2, 3, 4 and 5 minutes of the AMRAP respectively
Rest 3 minutes between each
1. 0 – 7:00
800m Run (sub 60 Calories or 40 Burpees)
Then AMRAP
20 Shoulder Taps (L+R = 2)
40 Flutter Kicks (L+R = 2)
2.
10:00 – 17:00
600m Run (sub 45 Calories or 30 Burpees)
Then AMRAP
20 Pushups
20 Shoulder Taps (L+R = 2)
40 Flutter Kicks (L+R = 2)
3.
20:00 – 27:00
400m Run (sub 30 Calories or 20 Burpees)
Then AMRAP
20 Squats
20 Pushups
20 Shoulder Taps (L+R = 2)
40 Flutter Kicks (L+R = 2)
4.
30:00 – 37:00
200m Run (sub 15 Calories or 10 Burpees)
Then AMRAP
20 Russian Twists
20 Squats
20 Pushups
20 Shoulder Taps (L+R = 2)
40 Flutter Kicks (L+R = 2)
B ) Barbell
6 rft:
30 Double Unders
3 Clusters @ 50% of Thruster 1RM
Rest 3 minutes
3 rft:
60 Double Unders
6 Clusters
Rest 3 minutes
1 rft:
180 Double Unders
18 Clusters
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