Tuesday, April 9, 2019

Performance

5×5 Bench Press, every 1:15

AMRAP in 20min of:
14 Deficit Handstand Push Ups 45#x2 and ABMAT/45#+25# and ABMAT
14 Kettlebell Swings, 70#/53#
2 Rope Climbs

Intermediate

5×5 Bench Press, every 1:15

AMRAP in 20min of:
14 Handstand Push Ups
14 Kettlebell Swings, 53#/35#
14 Strict Pull-Ups

Fitness

5×5 DB Bench Press + 40sec plank, every 1:15

AMRAP in 20min of:
14 Push Ups
14 Russian Kettlebell Swings, 26#/18#
14 Ring Rows

Burn

With a continuously running clock

EMOM for 10 min
15 GHD sit-ups/25 sit-ups
30 sec bottom of the squat hold, holding KB

Rest 2 min

E2MOM for 8 min
75’ Weighted walking lunge
Plank hold with the remainder of the 2 min

Rest 2 min

AMRAP in 8 min
800 meter run
ME plate ground to overhead

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