Teams of 2
AMRAP 25:
12/9 Calorie Row
10 Medicine Ball Squat Jumps 9/6
5 Power Clean and Jerks
1st 6 Rounds: 44/30
2nd 6 Rounds: 52/38
3rd 6 Rounds: 62/44
4th 6 Rounds: 70/48
Allenamenti giornalieri
Teams of 2
AMRAP 25:
12/9 Calorie Row
10 Medicine Ball Squat Jumps 9/6
5 Power Clean and Jerks
1st 6 Rounds: 44/30
2nd 6 Rounds: 52/38
3rd 6 Rounds: 62/44
4th 6 Rounds: 70/48
For Time:
2K Row
50 Dumbbell Snatches 20/16
400 Meter Sandbag Run
30 Pull-ups
20 Burpee Box Jumps 60/50
For Time:
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups
30 Meter Walking Lunge After Each Round with Dumbbell 20/16
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Then
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
52/38
Back Squat
3 sets of 6
Then
3 Rounds
75 Double Unders
50 Air Squats
25/18 Calorie Row
Deadlift
Build to Heavy Sets of 5 – 3 – 1
Then
15-12-9-6-3:
Deadlifts 84/62
Barbell Facing Burpees
Teams of 2 (For Time | 30 Minute Cap)
1000 Meter Row
50 Box Jump Overs 60/50
30 Clean and Jerks 62/44
10 Rope Climbs
30 Clean and Jerks 62/44
50 Box Jump Overs60/50
1000 Meter Row
Thruster
Build to a Heavy Set of 3
Then
25 Thrusters 44/30
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters 44/30