Position 1: hip
Position 2: above knee
Position 3: floor
Touch and go, no dropping in between.
3 Rounds:
75 Double Unders
50 Air Squats(no hands)
15 Power Snatches 115/78
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
400m run
30 Box Jumps 24/20
30 Wall Balls 20/14
400m run
21 KB Swings 53/35
12 Pull-ups
400m run
21 KB Swings
12 Pull-ups
400m run
30 Box Jumps
30 Wall Balls
5 min mini AMRAP:
3 Burpees
6 cal bike/row
Jog/run to billboard pole and back
Then
:30 Seconds each
Knuckle Drags
Push-up to Down Dog
Samson stretch left leg
Samson stretch right leg
Spiderman crawls
Air Squats
Then
w/ an empty barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 RDLs
5 Front Squats
Only one miss will be allowed, be smart with your attempts and jumps.
15 min AMRAP:
27/21 Calorie Row
21 Deadlifts 135/93
15 Burpees
9 Push Press 135/93
Weight will be dictated by the push press. You should use a weight that staying unbroken throughout the workout will be possible with.
21/15 calories if using a bike today
Teams of 3(30 min Cap):
60/40 Calorie Bike
60 Box Jump Overs 24/20
60 Power Cleans 155/103
60 Toes to Bar
60 Push Jerks 155/103
60 Box Jump Overs
60/40 Calorie Bike
60 Box Jump Overs
60 Power Cleans
60 Toes to Bar
60 Push Jerks
60 Box Jump Overs
60/40 Calorie Bike
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
No misses allowed today
5 min AMRAP:
15-12-9
Kettlebell Swing 70/53
Front Squat 135/93
Calorie Row
Rest 5 Minutes
5 min AMRAP:
15-12-9
Kettlebell Swing 70/53
Front Squat 115/78
Calorie Row
