Tuesday, December 8, 2020


A. Tabata the following movements:

(:20 work followed by :10 rest for max reps/calories x 8 sets/movement)

Row or AB

Rest 1 min

Bicycle crunches

Rest 1 min

Double unders

B. 10 min AMRAP

3-4-5-6-7-8.....increasing by 1 rep

burpee box jump overs 24,20

6-8-10-12–14-16....increasing by 2 reps

SA DB hang snatch 50,35

100m run after each set

119 views0 comments

Recent Posts

See All

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu

10 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 Single DB step-ups 10 burpees Every 2 rounds run 200m/Row 250m/ Bike 15/10 cal