AMRAP32
800m run
40 Pushups
40 V-ups/Tuckups/Crunches
400m run
20 Burpees
20 T2B
In teams of 2 do
Amrap24 as YGIG per round
1-3 wallclimbs (scale height)
3-6 burpee boxjumps (24/20")
6-9 pullups (scale with inverted bar rows)
3 sets of:
30sec. goblet squat hold at mid range
30sec. goblet squats @2020
30sec. walking lunges
rest 90sec.
In Teams of 2:
15min AMRAP of:
A: 200m Farmers walk
B: AMRAP of:
6 push ups (elev. in rack)
12 alt. DB-Snatches
24x plate running
then switch
With a 45min running clock:
C2-Bike at ~140-150bpm
- every 9min starting at 0:00 (5 sets) carry a light object for 200m (sandbag, 2xKB in Farmers pos., SlamBall) -
5 sets
6-8 inverted bar rows
6-8 splitsquats per side (coach counts tempo (31X1)
In teams of 2 do AMRAP12 as YGIG per Movement
2 Burpees
4 situps
6 jumps over partner (partner holds plank)
8 shuttle sprints (wall to fence = 1 rep)