Amrap 25
RX
50 Double Unders
40/32 Calorie Row
30 Ab mat sit ups
20 Box Jumps 24/20
10 Snatch 135/83
Mild
95/73
Pico
50 Singles
30/24 Calorie Row
25 Ab mat sit ups
20 Box step up or jumps 20′”
10 Barbell or DB snatches
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: Max Reps @65
2: One Leg Squats – 4 Each
3: 4 Speed/3 Tempo @65
4: One Leg Squats – 4 Each
5: 3 Speed/2 Tempo @70
6: One Leg Squats – 4 Each
7: 3 Speed/2 Tempo @70
8: One Squats – 4 Each
9: 2 Speed/1 Tempo @75
10: 1 Tempo @80
1: Mountain Climbers
2: Bike
3: RIng Rows
4: Bike
5: Bootcamp Burpees
EMOM 30
1- 12-20 DB Bench + 15 Banded push downs
2- 15 DB side lateral raises + 10-15 DB shoulder press (no break)
3- Rest
4- 10-15 DB skull crusher + max set of push ups
5- RX16/12 Calorie Bike Pico 12/9
6- Rest
Teams of 2
Add weight each round
RX
1000/800m Row
30 Clean and Jerks
30 Pull Ups
1000/800m Row
20 Cleans and jerks
20 c2b
1000/800m Row
10 Clean and jerks
10 Bar muscle up
1000/800m Row
Pico
Same Reps as RX
800/650m Row
Alternate reps on the clean and jerks
switch whenever on the row
Machine for 2 Min
Thread the Needle – 8
Thoracic Rotations – 4
Down/Up Dog – 4
Tin Man RDL’s
Squat/Hammy – 4
Heel Drives
Windmills – 10
Good Mornings – 10
Samson with Twist – 4
Lunge to Squat – 4
Skips – Down and Back
Barbell Warm-Up:
Good Mornings – 5
Back Squat – 5
RDL’s – 5
Deadlift – 5
Pigeon Pose – 30 Sec
1: 6 with last rep hold at top for 5 @65
2: Weighted Glute Bridge – 10
3: 6 with last rep hold at top for 5 @65
4: Weighted Glute Bridge – 10
5: 5 with last rep hold at top for 5 @75
6: Weighted Glute Bridge – 10
7: 5 with last rep hold at top for 5 @75
8: Weighted Glute Bridge – 10
9: 4 with last rep hold at top for 5 @85
10:3 with last rep hold at top for 5 @95
4 Rounds:
Bootcamp Burpees – 8
Lateral Shuffles – 4
Lunge to Squat – 8
Skips – 4
