“Primed”
A) From 0-10:00
50-40-30-20-10
Lateral Hops
25-20-15-10-5
Push-Ups
* Rest remaining time
B) From 10-20:00
50-40-30-20-10
Sit-ups
25-20-15-10-5
Plank Pull Through
* Rest remaining time
C) At The 20:00For Time:
50-40-30-20-10
Lateral Hops
25-20-15-10-5
Hang DB Squat Clean
” Rotating Tabata ”
32 Round Tabata (:20on / :10off)
A) Air Squats
B) Push-Ups
C) Sit-Ups
D) Plank Rows
* Rest 1 Minute at the completion of ever 8 Rounds *
- Athletes will rotate from A-B-C-D until all 32 rounds are completed
“ UIM #4 ”
AMRAP 9:
30-20-10 of:
Alt. Hang DB C&J
Butterfly Sit-Ups
- Right Into -
30-20-10 of:
Alt. DB Hang Snatch
Butterfly Sit-Ups
RX = 50/35
"Two-Stepping"
For Time:
50 Lunges
50 Plank Pull Throughs
50 Sit-Ups
40 Front Rack Lunges
40 Plank Pull Throughs
40 Tuck Kick-Outs
30 OH Lunges
30 Plank Pull Throughs
30 V-Ups
A) Squat Clean
Establish a 1 Rep Max Squat Clean
- Then -
B) “ To The Baseline “
For Time:
1,000m Row
80 Air Squats
60 Abmat Sit-Ups
40 HR Push-Ups
20 Pull-Ups
” SWEAT ”
AMRAP 20:
50 Calorie Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups
" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run
" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run
" Frannie "
21-15-9:
Thrusters (95,65)
- After each round complete the following -
50 Double Unders
25 Abmat Sit-Ups
15 Pull-Ups
