Amrap 15
For total reps
RX
Max unbroken set of push ups
Max unbroken set of T2b
Run 200
Pico
Max unbroke set of push ups
Max unbroken set of core movement
Run 200
Continue adding reps together through the whole workout the 200=1
250/200m Row sub for the run
Amrap 15
For total reps
RX
Max unbroken set of push ups
Max unbroken set of T2b
Run 200
Pico
Max unbroke set of push ups
Max unbroken set of core movement
Run 200
Continue adding reps together through the whole workout the 200=1
250/200m Row sub for the run
Amrap 15
For total reps
RX
Max unbroken set of push ups
Max unbroken set of T2b
Run 200
Pico
Max unbroke set of push ups
Max unbroken set of core movement
Run 200
Continue adding reps together through the whole workout the 200=1
250/200m Row sub for the run
Machine for 2 Min
Windmills – 10
Toe Taps – 10
Heel to Toe Rocks – 10
Thread the Needle – 8
Groin Stretch – 4 Each
Knee to Wall – 4 Each
Lunge to Squat – 4
Tin Man RDL’s/Figure 4’s
Heel Drives/Hurdles
Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Front Squat – 5
RDL’s – 5
Pigeon Pose – 30 Sec
1: 4 Speed/3 Tempo Down @65
2: Banded X Walks – 8 Each Way
3: 4 Speed/3 Tempo Down @65
4: Banded X Walks – 8 Each Way
5: 3 Speed/2 Tempo Down @70
6: Banded X Walks – 8 Each Way
7: 3 Speed/2 Tempo Down @70
8: Banded X Walks – 8 Each Way
9: 2 Speed/1 Tempo Down @80
10: 1 Regular @85
Manmakers – 5
DB Push Press – 10
Front Foot Elevated RDL’s – 10
Shuttle Runs – 5
Not teams of 2
It’s One on One
Alternate minutes working, try to finish the work before your partner does.
Keep track of your own reps. Both people are trying to complete all the reps and movements.
For Time
RX
50 Double Unders
50 Wall Balls
50 Double Unders
40 Db Snatch
50 Double Unders
30 Deadlifts
50 Double Unders
20 Bar over burpees
50 Double Unders
10 Sandbag cleans
Pico
50 Singles
50 Wall Balls
50 Singles
40 DB snatch
50 Singles
30 Deadlifts
50 singles
20 Burpees to target or push ups
50 Singles
10 Sandbag Cleans
You and your enemy can pick and decide what weights to uses
