" Sunday Sweat "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Mountain Climbers
B) Forward And Back Lunges
C) DB / KB / Odd Object S2OH
D) Russian Twists (Odd Object Optional)
E) Odd Object Squats
* Rest 1:00 Between Rounds *
“ Frenemy ” ( ALL CLASSES )
A) 0:00 - 12:00
3 RFT:
75 Double Unders
10 DB Box Step Overs (24,20 / 50,35)
* 10 Minute Cap *
- THEN -
B) 12:00 - 24:00
3 Rounds of:
15/12 Cal Assault Bike
21 Thrusters (75,55)
* 10 Minute Cap *
- THEN -
C) 24:00
10 Round Partner Tabata
- Max Calorie Assault Bike
* Partners alternate each :20 working window
SWEAT WILL COMPLETE ODD OBJECT THRUSTERS
“Road Trip” (All Classes)
5 RFT:
15 KBS (70,53)
400m Run
40 Double Unders
- Then -
”Coaches Choice Buy-Out”
“Swole Cycle” (All Classes)
Tabata: 8 Rounds of 20 Seconds On / :10 Seconds Off
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
** There will be no kipping today **
- Rest 1:00 Between Each Tabata -
A) “ Gouda ”
For Time:
1,000m Row
75 KBS (53,35)
50 Abmat Sit-Ups
25 C2B Pull-Ups
- Then -
B) 12 Round Tabata
Even Rounds = Hollow Rocks / Hollow Holds
Odd Rounds = Arch Rocks / Superman Holds
“ SWEAT ”
AMRAP 18:
250m Row / 10 KBS / 5 C2B Pull-Ups
500m Row / 20 KBS / C2B 10 Pull-Ups
750m Row / 30 KBS / C2B 15 Pull-Ups….
* Continue to add 250m + 10 KBS + 5 C2B Pull-Ups every round until time is reached *
Snatch Skill
A) 5 x 3^ Snatch Balance (Moderate)
B) 5 x 2^ OHS (Moderate)
C) 5 x 1^ Snatch (Heavy)
- Then -
" Dig Dug "
5 RFT:
10 Unbroken OHS (Athlete Choice)
100ft Bear Crawl
"SWEAT" - 8AM
12 Round Tabata (:20on / :10 Rest) for each of the following:
A) Calorie Row
B) HR Push-Ups / Ring Rows
C) Calorie Row
D) V-Ups / 6" Hold
** For B & D athletes will alternate between movements for 12 rounds **
" Teeny Tiny Tabata "
8 Rounds of :20 on / :10 off per movement
Ground To Overhead with Plate (45,35 )
Abmat Sit-ups
Single Arm KB Press (Alternate Arms each round, Athletes Choice for Weight)
Cal Row
" Saturday Sweat "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Calorie Row
B) KBS (53,35)
C) Double Unders
D) Pistols
" Saturday Sweat "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Calorie Row
B) KBS (53,35)
C) Double Unders
D) Box Jumps (24,20)
" Tabata "
8 Rounds of :20 on / :10 Off
- Cal Row
- Push Ups
- Box Jump Overs (20")
- Lunges
" Sweat It Out "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Wall Balls
B) Knee Ups
C) Calorie Row
D) OH Plate Lunge
