A. GENERAL (7:00)3 Rounds30 Seconds Jumping Jacks10 Plate Good Mornings, bear hug, wide stance10 Plate Front Squats5-10 Push ups 10 Walking Lunge steps
B. MOBILITY/ACTIVATION (2:00)HIp 90/90 + Raise, 10-14 total reps
C. SPECIFIC (10:00)Overhead Walking lunges8 Lunge steps, Workout weight---Front Squats8 Air Squats8 Front Squats, Empty bar4-8 Front Squats, Workout weight---Ring Dips2 x 10-15 seconds support hold on rings8 Jumping ring dips4 Ring Dips / Band assisted / Box dips
A. GENERAL (7:00)4 Rounds While one partner is performing 1:00 of Jumping jacks, the other partner is doing an Amrap of:- 5 Plate Front Squats- 5 Push ups / Knee push ups- 10 Walking Lunge steps
Partners swap after each round to perform a total of 4 rounds or 2 rounds each of the amrap
5 rounds for time40 Overhead Walking lunge steps @ 45/35 lbs plate30 Burpees20 Front Squats @ 95/65 lbs10 Strict Ring Dips
Score: TimeTC: 30 minutesKG: 20/15 & 43/30, Beg 7.5/5 & 20/15, Int 15/10 & 35/25
Scaling OptionsBeginner30 Overhead Walking lunge steps @ 15/10 lbs plate20 Burpees10 Front Squats @ 45/35 lbs5 Box dips
Intermediate40 Overhead Walking lunge steps @ 35/25 lbs plate30 Burpees20 Front Squats @ 75/55 lbs7-10 Strict Ring Dips, Band assisted
20 rounds for time
While one partner is performing overhead walking lunges, partner 2 is performing 1 round of
10 Burpees10 Front Squats @ 95/65 lbs5 Strict Ring dips
Swap partner after each round until 20 total rounds are completed
Scaling OptionsBeginnerOverhead Walking lunges @ 15/10 lbs / Unweighted Walking lunges7 Burpees7 Front Squats @ 45/35 lbs5 Box Dips
IntermediateOverhead Walking lunge steps @ 35/25 lbs plate10 Burpees10 Front Squats @ 95/65 lbs5 Strict Ring dips
You go I go Max Calories in 5 minutesIn pairs or teams of 3, on any machine
Goal: Aerobic Intensity