17th – 23rd February

17th – 23rd February

  February 17, 2020

Session 1 

In Pairs (25:00 Cap)

A. 10-15-20-25

Db Burpee Box Step Overs (Split)

20-30-40-50

Calories On Two Different Machines Each (At Same Time)

B. 160 Wall Balls (12:00 Cap)

Partner A works entire minute 1 – B rests

Partner B works entire minute 2 – A rests

Rotate each minute until completed reps

Session 2

A. For Time (24:00 Cap)

800m Run (1000m Machine)

Then

21-15-9-15-21

Db Squat Cleans

Push Ups

Jumping Lunges (Each Leg)

Then

800m Run

B. E2MOM x5

20/16 Cals AFAP

(This is 100% SPRINT effort)

Session 3

Every 10:00 x4

500m/450m Ski

30 Reps*

500m/450m Row

15 Reps*

*Rnd 1 – Wall Balls

Rnd 2 – Box Jumps

Rnd 3 – Goblet Squats

Rnd 4 – Kettle Bell Swings

Session 4

A. 1000m/900m Row

50 Sit Ups With Plate

1000m/900m Ski 

50 Russian Twists With Plate

50/35 Cal Echo Bike (2000m/1800m c2 Bike)

50 V-Ups

@ 22:00 (14:00 Cap)

B. 3 Rounds For Time

400m Run

15 Dbl DB Burpee Box Step Overs

Session 5

In Teams of 4*

Row for distance!

EMOM3 x12 (36:00)

  1. 3 DB deadlifts, 3 Power Cleans, 3 Front Squats, 3 STOH Each
  2. 12 Synchro DB Burpees
  3. 200m Sprint Together

*2 People on the EMOM

*1 Person on the Rower

*1 Person Resting

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