Teams of 2
Amrap 25
Split reps however
10 Inconvenient shuttles runs 48/40
30 T2b (core movement)
10 Inconvenient shuttles
40 Med ball sit up passes
10 Inconvenient shuttle
50 Wall Ball passes over pull up bar
10 Inconvenient shuttle with sandbag (bearhug carry sandbag get it over the box pick it back up and finish the shuttle, no burpee or get over just walk around for this round)
Machine for 2 Min
Walking RDL/Figure 8’s
Toe Taps – 10
Windmills – 10
Heel to Toe Rocks – 10
Groin Stretch – 4 Each
Thoracic Rotations – 4 Each
Squat/Hammy – 4
Wall fan Outs – 4 Each
Lateral Step Ups – 4 Each
Jump Rope – 20
Air Squats – 6
Barbell Warm-Up:
Good Mornings to Squat – 5
Elbow Rotates – 10
Bent Over Rows – 5
RDL’s – 5
Calf Stretch – 30 Sec
1: Max Reps
2: Single Leg RDL’s – 6 Each
3: Good Mornings – 8 (Increase)
4: Single Leg RDL’s – 6 Each
5: Good Mornings – 6 (Increase)
6: Single Leg RDL’s – 6 Each
7: Good Mornings – 4 (Increase)
8: Single Leg RDL’s – 6 Each
9: Good Mornings – 2 (Increase)
10: Good Mornings – 1 (Increase)
Bike – 5 Cals
Lateral Shuffles – 4
Sit Ups – 10
25.1 Team Version
Amrap 15
Alternating full rounds
Partner 1
3 Burpees over DB
3 DB Hang CJ
30′ Walking Lunge Bodyweight 15’15’
Partner 2
3 Burpees over DB
3 DB Hang CJ
30′ Walking Lunge
Add 3 Reps after each partner completes the Rounds. Both partners will do the 3s then the 6s and the 9s etc.
RX+50/35 Jump over DB
RX 35/25 Jump over DB
Pico 25/15 step over DB
Machine for 2 Min
Thread the Needle – 8
Inchworm with Push Up – 4
Runners/Hammy – 4
Toe Taps – 10
Windmills – 10
Shoulder Wipers – 4 Each
Wall Angels – 10
Walking RDL’s
Lunge to Squat – 4
Barbell Warm-Up:
Good Mornings – 5
Back Squat – 5
Strict Press – 5
Push Press – 5
Thoracic Stretch – 30 Sec
1: Max Reps @65
2: Arnold Press – 10
3: 5 Speed/4 Tempo @65
4: Arnold Press – 10
5: 4 Speeds/3 Tempo @70
6: Arnold Press – 10
7: 4 Speed/3 Tempo @70
8: Arnold Press – 10
9: 3 Speed/2 Tempo @75
10: 2 Speed/1 Tempo @80
Plate OH walking Lunge – 2
Plate Russian Twists – 12
Plate Hops – 12
Plate Taps – 12
4 Sets every 3:00
Building to a heavy 4 rep which we will do 4 sets of 4 @ 90% next week.
Amrap 13
Spicy RX+
18/14Calorie Row
25′ Walking lunge 50/35
Add 25′ Each round
Mild
35/25
Pico
14/10 Calorie Row
25′ Walking lunge with or without weight
Add 25′ each round
