Monday 3rd February – 9th February

 

Monday 3rd February – 9th February

  February 2, 2020

Session 1:

 
For Time (30:00 Cap)
100 Double Unders
25 Burpee Box Jump Overs
1000m Row/Ski or 2000m Bike
50m DB Suitcase Deadlifts
1000m Row/Ski or 2000m Bike
25 Burpee Box Jump Overs
100 Double Unders
 
Rest 5:00
 
At the 35:00
For Time*:
25 Cals
20 Cals
15 Cals
 
Alternate between ski, bike and row – you choose the order!
 
 
 
Session 2:
 
AMRAP 10
200m Run
14 DB Thrusters
12 V-Ups
 
Rest 3:00
 
AMRAP 10
200m Run
14 DB Hang Snatch
12 Push Ups
 
Rest 3:00
 
AMRAP 10
200m Run
14 DB Power Cleans
12 Jumping Lunges Each Side
 
Rest 3:00
 
For Time:
20 Down Ups
20 Plate GTOH
20 Down Ups
 
 
 
Session 3
2:00 Work / 0:30 Rest Till Complete:
30/25 Calories
60 Ab Mat Sit Ups
30/25 Calories
60 Goblet Squats
30/25 Calories
60 Box Jumps
30/25 Calories
60 Burpees
 
Push during the two minute window as you can rest 30s after.
 
B. 3 Rounds For Quality
40 Russian Twists
0:30 Hollow Hold
20 Hollow Rocks
10 V-Ups
 
 
 
Session 4
 
A. Every 3:00 x6
25 Wall Balls
30 Double Unders
10 Down Ups
 
B. In Pairs For Time (Split Into 5s)
60 Devils Press
 
 
 
Session 5
In Pairs:
1 Partner Works Entire Minute/1 Partner Rests before switching
Each Round is Max Effort
 
EMOM 8 x4 Rounds
1. Partner A – Cal Row / Partner B Rests
2. Switch
3. Partner A – Burpees Over Rower / Partner B Rests
4. Switch
5. Partner A – American KBS / Partner B Rests
6. Switch
7. Partner A – Jumping Lunges / Partner B Rests
 
Rest 4:00
 
At the 36:00 For Time (8:00 Cap):
20 Calories Split
20 Synchro Burpees
20 Synchro A KBS
20 Jumping Lunges Each Person
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