"Fight gone bad" style 18min EMOM:
1) 1min DB/KB Snatches
2) 1min V-Ups/Tuck-Ups/ Sit-Ups
3) 1min Burpees
4) 1min Single arm DB/KB Front Squats
5) 1min Mountain Climbers
6) rest
- score is total repetitions of whole workout -
4 sets of:
8-15 (2-4'' def.) rev. lunges (each side - contral. loaded)
rest 30-60sec.
6-10 seated single arm shoulder press (each side)
rest 30-60sec.
9min AMRAP of:
12 single arm Thrusters (6 each side) /shoulder to shoulder backpack thrusters
12 glute bridges
12 alt. DB-cleans / 6 KB-cleans each side / shoulder to shoulder backpack cleans
12 alt. shoulder taps
4-6 sets of:
6x 40sec. run 20sec. walk
rest 2min between sets
- running pace should be moderate/fast. 6th 40sec. run should be hard, but still good to hold your pace of the first run. Do not start too fast! Only do a 5th or 6th set if you are still holding your pace over the 6 runs and cover the same or more distance in 40sec. compared to the first or second set -