Thursday, August 29, 2018

Performance

Every 4 min for 20 min
25 hip extensions
15/12 calories Ski Erg

AMRAP in 5 min
ME Barbell rows, 95/65#
*Every time you break 10 box jumps, 30/24″

Intermediate

Every 4 min for 20 min
20 hip extensions
13/10 calories Ski Erg

AMRAP in 5 min
ME Barbell rows, 85/55#
*Every time you break 10 box jumps, 24/20″

Fitness

Every 4 min for 20 min
15 hip extensions
10/8 calories Ski Erg

AMRAP in 5 min
ME Barbell rows, 45/35#
*Every time you break 10 box step-ups, 20/16″

Burn

With a continuously running clock

AMRAP in 8 min
75′ walking lunge
15 push-ups

Rest 2 min

EMOM for 10 min
45 sec work 15 sec rest
wall sit
plank hold

Rest 2 min

AMRAP in 8 min
30 double-unders/60 jump rope
20 AbMAt sit-ups

A TRAINING EXPERIENCE LIKE NO OTHER

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