8 x AMRAP 2
24 Double Unders
12 Sit-Ups
8 Pull-Ups (or modified)
* Rest :30 between rounds
GOALS & GUIDANCE: Complete the dubs in :30 or less, the situps in :30 or less and keep the pullups unbroken for as long as possible. Target 2 rounds per AMRAP 2. Pick up where you left off the next round.
ACCESSORY
AMRAP 22
800/600 Meter Row
40 Eye-Height KB Swings
200m KB Suitcase Carry
500/400 Meter Row
20 KB Swings
100m KB Suitcase Carry
GOALS + GUIDANCE: Spend less than 4 minutes on the first row, then motor through the eye-height swings in 2 sets of 20 reps to manage your grip. Use the same kettlebell […]
400 Meter Run
15 Shoulder to Overhead
400 Meter Run
12 Shoulder to Overhead
400 Meter Run
9 Shoulder to Overhead
MCx: 155/105
MAx: 300m, […]
STRENGTH
Front Squat
6 x on the 2:30
3 Reps at 80%
MCx: 225/155, 20/14, 24/20″
MAx: 185/135, 15 push ups, 14/10, step 24″
MVx: 15 reps, 155/105, knee push up, 10/6, step ups 20″
GOALS + GUIDANCE: Break the deadlifts into 10,5, and 5. Do the push ups in 15 […]
MCx: 95/65
MAx: 75/55, knee up
MVx: 50-40-30-20-10-5 cals/reps, 55/35, leg lifts
GOALS + GUIDANCE: Break up the cals/reps anyhow, anyway! The hang snatch should feel light. Target 30 min (32 min cap).
INTERVALS
6 x 0:20 Max Rep Squats
Recover 1:40 on the bike
GOALS + GUIDANCE: Yup, do as many body weight squats (target 20) as you possibly can in :20 and recover by biking.
6 sets of 2 (on the 2 Minute)
*build to a moderately heavy weight