Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box Height: (24/20)
* Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…
“Mood Swing”
AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Cleans (135/95)
25 Double Unders
Strength
Pressing Complex:
5 sets of:
1 push press
2 push jerks
-Then-
“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
“Flinstones”
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)
Strength:
Strict Press
Build to a heavy 3
-Then-
“Shoulder Pads”
Ascending Ladder for 8 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run
…
“Iron Lotus”
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Med Ball Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Med Ball Run
9 am ONLY!!!!
“Partner Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
No Class!!!!
Happy Thanksgiving!!!
Strength:
3 Position Power Snatch
Build to a heavy complex
-Then-
“Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)
