24th – 1st March

24th – 1st March

  February 23, 2020

24/02/2020

Session 1 (28:00 Cap)

Male Cals – 50-40-30-20-10

Female Cals – 40-32-24-16-8

After every round

20 Burpees

40 Jumping Lunges

200m Run

Session 2

Every 7:00 x5 (35:00 Cap)

500/450m Row or Ski

20 Heavy DB Snatch

20 KB SDHP

400m Run

Session 3

2 Rounds For Time (28:00 Cap)

750m Row

10 DB Burpee Box Step Overs

20 A KBS

30 Wall Balls

40 Cal Ski

50 Cal Bike

Session 4

Each Section is 7:00 (31:00 Total)

3 Rounds

36 Double Unders

18 Wall Balls

Then:

AMRAP Cal Ski

1:00 Rest

3 Rounds

36 Double Unders

18 Alt DB Snatch

Then:

AMRAP Cal Bike

1:00 Rest

3 Rounds

36 Double Unders

18 Box Jump Overs

Then:

AMRAP Cal Row

1:00 Rest

3 Rounds

36 Double Unders

18 A KBS

Then:

AMRAP Down Ups

 

 

Session 5

In pairs

125 Double Unders Each

100 Sycnhro DB Snatch

75 Synchro DB Thrusters

50 Calories Each

25 Synchro DB Burpee Box Step Overs 

Then

400m Run Together

Then

5 Rounds – YGIG Movements

25 Double Unders

20 Db Snatch

15 Db Thrusters

10 Calories

5 DB Burpee Box Step Overs

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