0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/93) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining
Max Effort 1-Mile Run
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
Use the same weight across all sets.
RX+ 3 Rounds:
30/21 Calorie Assault Bike
15 Burpee Box Jump Overs
24/20″
RX 3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps 24/20″
bike or row 3-5 min
in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:
Jumping Jacks
Hollow Rocks
Lunge Steps in place
Supermans
Bear Crawl
Hollow Rocks
Air Squats
Wide Base Inchworms
you will cycle through each movement 3x
We’ll sub hollow/arch swings for for the second set of hollow rocks today
15-10-5
Kettlebell Swings 70/53
Toes to Bar
HB”400″ Burden Run 30/20
5-10-15
Kettlebell Swings 70/53
Toes to Bar
3 min AMRAP:
21/15* Calorie Row
21 Burpees over Rower
ME Thrusters 75/53(65/45)
Rest 3:00
3 min AMRAP:
18/12* Calorie Row
18 Burpees over Rower
ME Thrusters 95/63(75/55)
Rest 3:00
3 min AMRAP:
15/10* Calorie Row
15 Burpees over Rower
ME Thrusters 115/78(95/65)
Rest 3:00
3 min AMRAP:
12/8* Calorie Row
12 Erg Burpees
ME Thrusters 135/93(115/75)
*RX+ women will row the same calories as men
3-5min bike row or run(try to start sweating..)
10 big arm circles forward/reverse
knee tucks down/quad pulls back
10 light 1 arm russian swings each arm
10 cuban presses
alt. groin stretch down/high knees back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
runners/hip flexor stretch down/butt kicks back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
3 rounds:
Fire Loop
15 clean and jerk 115/80
75 double unders
