Strength
A. BTN Push Press, 5x3; rest 2-3m
B. BB Bent-Over Row, 5x3-5; rest 2m
Energy (MAP 7)
AMRAP 10 @ tough effort
+
rest 4 min
+
AMRAP 10 @ tough effort
+
rest 4 min
+
AMRAP 10 @ tough effort
Notes:
* Choose movements to plug into the AMRAPs,
we are looking for this to be "tough", but should
not leave you on the ground. You should be able
to perform a 4th AMRAP at the same pace
if you had to.
A. 185,190,195,195,205
ReplyDeleteB. 165,165,185,185,185 x 5's
+
AMRAP 10
100 DU
25 Front squat (95)
25 KBS
25 WB
100 DU
Row for cals with remaining time - 47 calories
+
5 DL(185)
5 BBJO (20")
10
10
15
15........
(131 Reps total)
+
Amanda
Max HSPU in remaining time
A. 225,255,255,275,300(2)
ReplyDeleteB. 225x5 across
+
AMRAP 10
50-40-30...
Row Cals
Push-ups
(3+10)
+
AMRAP 10
30-20-10
Assault Bike cals
KBS 53#
(3+35)
+
AMRAP 10
50-40-30...
DU
25-20-15...
Burpee Box Jump 24"
(3rds)
Afternoon AMRAP 10
ReplyDelete3 Squat Clean Thruster (115)
5 Toe2Ring
7 Assault Bike Cals
(7+2)
A: did not due hand hurt over head
ReplyDeleteB: 195 5x3 195
+
Amrap 10 min
•400 m run
•10 Russian KBS 88lbs
•deficit HSPU 6
3 rounds total
+
Amrap 10
•30 cal AD
•20 alt pistols
•10 Btf CTB
2 rounds + 16 cals
+
Amrap 10
•100 DU
•4 HC 185
•2 MU
3 rounds +15 DU
AMRAP 10
ReplyDelete•400 m run
•10 Russian KBS kettle bell
•deficit HSPU 6
3 rounds + 200 m
+
Amrap 10
•30 cal AD
•20 alt pistols
•10 Btf CTB
2 rounds + 20 cals
+
Amrap 10
•100 DU
•4 G2OH @ 125
•2 MU
2 +90
Russian kb swings @65 lbs
DeleteA. 135,165,185,195,205(f)
ReplyDeleteB. 185 across
AMRAP 10
30 cal AD
20 PUs
10 WB
3 rounds + 15 cals
AMRAP10
10 burpees
10 box jumps
10 DB hammer curl 45#
5 rds+6 burpees
A) 135, 155, 175, 185,205x 5 reps
ReplyDeleteB) 135, 175, 195,205, 225, x 5 reps
C AMARP 1
Clean and press@115 x5 reps
Box jumps x 5 reps
250m row
X5 sets plus 5 CP And Box Jump
AMRAP 2
5 single hand overhead KB lunges
5 Box Jump
200 m sprint : 5:50 mile pace
X5 rounds
AMRAP 3
Clean Press @ 135 x 5
5 hand release PU
5 toes to Bar
X5 plus 5 clean Press