A) Front Rack Lunges
5 x 6 - athletes may choose to ascend or stay across
- THEN -
B) “ Mission Control “
3 Rounds For Time:
21 Calorie Assault Bike
21 Slamballs (30/20)
21 OH Lunges (95,65)
” SWEAT “
AMRAP 18:
20 DB SA OH Lunges (10R / 10L)
20 Machine Calories
20 Slamballs
200m Run
“ Speal “
For Time:
100 KB Box Step Overs (35/25 x 2 & 24/20)
* * EMOM Including 0:00 = 5 Slamballs (30/20) * *
“ SWEAT “
OTM X 20:
Min 1) Max KBS
Min 2) Max Box Jump Overs
Min 3) Max Slamballs
Min 4) Rest
“ Captain Nemo “
4 Rounds of:
1:00 Max Wallballs (20/14)
1:00 Max Assault Bike Cals
1:00 Max Slamballs (30/20)
1:00 Max Push Press (75/55)
1:00 Rest
* SWEAT will utilize Odd Object Push Press (KB/DB x 2) *
“ Forever “ (All Classes)
4 Rounds For Time:
800m Run
21 Slamballs (30/20)
18 Abmat SIt-Ups
15 Push-Ups
“ Peaks and Valleys “ (All Classes)
AMRAP 16:
16 Box Jump Overs
8 Push Press (135,95)
16 Slamballs (30,20)
* * SWEAT will utilize 2 x KB’s * *
“Wonton Soup “ (All Classes)
AMRAP 30:
400m Run / 800m Bike
30 Abmat Sit-Ups
20 Slamballs (AC)
10 Tall Box Jumps (30,20)
* Athletes will alternate each round between the bike and the run *
A) Back Squats
On The 2:30:
3 x 6 @ 65%
2 x 4 @ 70%
2 x 2 @ 75%
- THEN -
B) “ Up and Down Karen ”
5 RFT:
15 Wallballs (20,14)
15 Slamballs (AC)
” SWEAT “
3 Rounds of:
3:00 Max Machine Cals (AC)
2:00 Max Wallballs
1:00 Max Slamballs
* Rest 3:00 *
