Fitness:
A.) EMOM – 10 min.
Odd – 5 Ring rows / 5 Push up
Even – Sprint Grass and back
B.) 18 min AMRAP w/Partner
You go I go (1 round)
6 Pull Ups
12 Air Squats
6 Box Step Ups (24/20)
6 Burpees
Performance:
A.) EMOM – 10 min.
Odd – 3 Strict PU / 1 MU
Even – Sprint to grass and back
B.) 18 min AMRAP w/Partner
You go I go (1 round)
6 C2B
6 Pistols (3 each leg)
6 Box Jumps (24/20)
6 Burpees
Competitor:
A.) EMOM – 10 min.
Odd – Strict MU’s (2/1)
Even – Sprint to grass and back
B.) 18 min AMRAP (w/partner or indv)
2 MU
4 Pistol (4 each leg)
6 Box Jump (30/24)
8 Burpees
C.) Work up to a 3 rep max TNG power snatch, then do 2 more
sets at 10-20 less pounds Focus on movement efficiency.
A. 3 PU’s w/blue band and added red band for last 2 rounds + 150m row
B. 7 + 52 w/Jen – kipping PU’s, air squats, box jumps for 4 rounds then step-ups
Get ready to sweat everyone – 30 minutes post workout and I’m still dripping! 🙂
A. 5 push-ups / sprint to grass in glorious cold mist
B. Fitness 7+40 with Dom! Pretty sure we wrote 7+ 64 on the board, apparently my worked out brain was too tired for proper math. I did blue+red band PUs, air squats and box step ups. Great workout!
A. Pullups and 150 m rowing- a few strict, then did strict with a thin blue band
B. Fitness with Kate and Shalissa- great team!!! 6+36
a. 3 negatives/sprint
b. 6+19 with Ms. Vinz. I did 6 kipping PU, 6 pistols L leg better than R, 6 24″ box jumps and 8 burpees.
A. 3 strict pull ups/ run to grass
B. With my fabulous partner Ms. Frank. I did: 6 C2B, 8 pistols, 6 BJ, 8 burpees. 6+19
Needed an active rest day.
15 minutes on the bike
Then 5 rounds of
10 DB snatches @35lbs
15 squats
10 burpees
15 sit ups
Performance: 7 + 20 with miss Wendy. Great workout. Burpees were still the toughest. All box jumps and pistols holding a band from bar.