EMOM 10 Minutes
Turkish Get-Ups w/KB or DB
(increase weight if possible)
within 12 Minutes
200 Singles
20 PVC Pass Through
10 Hollow Rock to Superman
40m Walking Lunges
Max Effort 2k Row
AMRAP 5 Minutes:
D-ball over a chest high barbell. Heavy but doable.
then:
As many Calories as possible in 5 Minutes on the Concept 2 rower
then:
AMRAP 5 Minutes D-Ball over a chest high barbell.
then:
As many Calories as possible in 5 minutes on the Air Assault Bike
then:
Nutrition Discussion for remaining time
The chest high barbell should be on the squat rack.
Alternating Tabata for one round (4 minutes total)
Flutter Kicks
Mountain Climbers
then:
Tabata Arm Circles
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Time Cap: 40 Minutes
Continuous Running Clock for 20 Minutes:
AMRAP
Row 200m
30 Crunches
20 Mountain Climbers
10 Ball Slams
We have a private special event starting at 10am this Sunday. Please get to the box on time if you wanna get your work in. I will be there at 8am for those of you who wanna show up early.
We will be shutting everything down at 10am sharp.
Thank you very much and have a happy Sunday.
Oh, Go Sox‼️‼️‼️
Yoga at 8am
3 Person Team Workout
10-9-8-7-6-5-4-3-2-1
Movements & Details will be given in class. However, this is the rep scheme. You’ll not want to miss this one.
AMRAP 20 Minutes
50m Farmer Carry w/KB or DB
30 Crunches (see comments)
30 Jumping Jacks
30 Push-ups
30 Jump Rope
Farmer Carry: Athlete Carries weight out 50m and sprints back inside gym to do the other stuff. After the round they sprint out and bring the weight back. Rinse, repeat
Crunches: (no ab mat) athlete puts toes against wall or under dumbbell, crosses arms across chest and grabs their biceps. “Up” is forearms touching tops of knees. “Down” is shoulders clearly on ground
