PART 1
Rest 5 minutes between workouts.
2 bars may be used.
Use a kettlebell to anchor for the sit-ups.
3 rounds for time:
10 x Shoulder To Overheads (115/75)
15 x Deadlifts (225/155)
20 x Abmat Sit-Ups
21-15-9 repetitions for time:
Shoulder To Overheads (115/75)
Abmat Butterfly Sit-Ups
Calorie Row
PART 1 (TIMECAP: 50 Min)
For time:
1600m Run
10 rounds:
10 x Pull-Ups
20 x Push-Ups
30 x Squats
Finish:
1600m Run
PART 1 (TIMECAP: 20 Min)
5 rounds for time:
15 x Hang Power Cleans (135/95)
50 x Double-Unders
PART 2
4 rounds for form:
5 x Strict Pull-Ups
10 x GHD Sit-Ups
PART 1
1-1-1-1-1-1-1
Front Squat
PART 2
Every minute on the minute for 10 rounds:
1: 10 x Dips
2: 15/12 Calorie Air Bike
PART 1
Use 20 minutes to find a heavy triple:
Press
PART 2 (TIMECAP: 10 Min)
Use the weight from part 1 for the push presses.
21-15-9 repetitions for time:
Push Presses
Toes To Bar
PART 1
A rack can be used.
Use 20 minutes to find a heavy single:
Overhead Squat
PART 2
Use the percent off of part 1.
Total the number of calories completed.
11 minute running clock:
0:
15 x Overhead Squats @60%
AMRAP Calorie Air Bike
2: Rest
3:
12 x Overhead Squats @60%
AMRAP Calorie Air Bike
5: Rest
6:
9 x Overhead Squats @60%
AMRAP Calorie Air Bike
8: Rest
9:
6 x Overhead Squats @60%
AMRAP Calorie Air Bike
