30 minute AMRAP
10 overhead walking lunges (115#)
2 rope climbs
10 box jumps (30")
25 yard sled push
20 ring rows
Sunday
"Jason"
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
rest 15-20 minutes
Every 3 minutes for 9 minutes (3 rounds) sprint through:
12 burpee box jumps (30")
15 power snatch 75#
12 pull-ups
*rest remaining time of each 3 minute block.
Monday (today)
for time:
20 front squats (135#)
20 push press (135#)
20 burpees
40 wallballs
40 push-ups
15 burpees
100 air squats
10 burpees
Strength:
every 2 minutes do 5 back squats
-5 rounds
3 rounds cool down
100m jog
30 walking lunges
1 minute splits stretch (middle, left, right)
rest 15-20 minutes
Every 3 minutes for 9 minutes (3 rounds) sprint through:
12 burpee box jumps (30")
15 power snatch 75#
12 pull-ups
*rest remaining time of each 3 minute block.
Monday (today)
for time:
20 front squats (135#)
20 push press (135#)
20 burpees
40 wallballs
40 push-ups
15 burpees
100 air squats
10 burpees
Strength:
every 2 minutes do 5 back squats
-5 rounds
3 rounds cool down
100m jog
30 walking lunges
1 minute splits stretch (middle, left, right)
