10th – 16th February

 

10th – 16th February

  February 9, 2020
Session 1
In Pairs 
40-30-20-10
Synchro Down Ups
10-20-30-40
Synchro DB Front Squats
 
Directly Into
 
40-30-20-10
Cal Split
10-20-30-40
Syncrho HR Push Ups
 
 
Session 2
Track your own rest
 
5 Rounds For Time
9 Sit Ups 
6 A KBS
3 Burpee Box Jump Overs
 
2:00 Rest
 
4 Rounds
12 Sit Ups
9 A KBS
6 Burpee Box Jump Overs
 
2:00 Rest
 
3 Rounds 
15 Sit Ups
12 A KBS
9 Burpee Box Jump Overs
 
Rest 2:00
 
2 Rounds 
18 Sit Ups
15 A KBS
12 Burpee Box Jump Overs
 
Rest 2:00
 
For Time
21 Sit Ups
18 A KBS
15 Burpee Box Jump Overs
 
 
Session 3
Complete 14-17 Reps at each station (around 0:45-0:50 of work).
 
EMOM 20
1. Box Jumps
2. DB Deadlifts 
3. Heavy Russian KBS
4. Jumping Lunges Each Side
5. REST
 
@ 24:00
 
EMOM 20
1. V-ups
2. DB STOH
3. Burpees
4. Wall Balls
5. Rest
 
 
Session 4
A. For Time
400m Run
45 DB STOH
400m Run
45 DB Squat Cleans 
400m Run
45 DB Thrusters
400m Run
 
B. For Time
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Cal Echo Bike
 
 
Session 5
Teams of 3
In remainder of each AMRAP, 2 people work, 1 person rests, for max synchro reps. 
 
AMRAP 8
100/70 Cals Row
Max Synchro DB Box Step Overs 
 
Rest 3:00
 
AMRAP 8
100/75 Cal Ski
Max Synchro DB Thrusters
 
Rest 3:00
 
AMRAP 8
100/70 Cal Bike
Max Synchro Devils Press
 
Rest 3:00
 
AMRAP 8
1000m Run Together 
Max Synchro Wall Balls
 
 
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