Wednesday, September 5, 2018

Performance

A) 5×3 FrontSquats, every 2min

B) For Time:
40 Calorie Row
20 Burpee Box Jumps 30/24
30 Front Squats 115/75
15 Burpee Box Jumps 30/24
30 Thrusters 115/75
20 Burpee Box Jumps 30/24
40 Double-Unders

Intermediate

A) 5×3 Front Squats + 150m Run, every 2min

B) For Time:
40 Calorie Row
20 Burpee Box Jumps 24/20
30 Front Squats 95/65
15 Burpee Box Jumps 24/20
30Thrusters 95/65
20 Burpee Box Jumps 24/20
40 Double Unders

Fitness

A) 5×5 Front Squat + 150m Run, every 2min

B) For Time:
30 Calorie Row
15 Burpee Box Jumps 20/16
24 Front Squats 45/35
12 Burpee Box Jumps 20/16
24 Thrusters 45/35
15 Burpee Box Jumps 20/16
80 Single Unders

FitCamp

On a 30 min running clock, get as far as possible in the following sequence:
150 Kettlebell Swings 53/35
100 Push ups
75 Hip Extensions
50 KB Anchored Leg Raises

**Begin the Workout and Every 3 mins throughout perform 12/9 Calorie Bike and 50 Double Unders/75 Single Unders

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