Workout of the Day
Bench Press
5-7 Sets [Climbing]:
1 Bench Press
"Double Bogey"
AMRAP 15:
15/12 Calorie Erg (12/10 calorie ski) or 200m run
30 Kettlebell Swings (53/35)
60 Double Unders
Goals - aim for 1:00 on the erg, 2-3 sets for swings, 1:00 for jump rope - for a total of 4-5 rounds.
Group 1
AMRAP 7:00
50’ KB Farmer Walk (50/35) - Left
15 KBS
50’ KB Farmer Walk - Right
30 Air Squats
r2:00
7:00 Clock
1,500m/1,250m Row
Max weighted sit-ups
Group 2
AMRAP 14:00
20 Step Ups
20 DB Push Press (10/10) (30ish/20ish)
300m run
r2:00
Front Squat
5-7 Sets [Climbing]:
3 Front Squats
* 3 Second Pause
"Wasting Away"
For Time:
10-8-6-4-2 Hang Power Cleans (155/105)
100-80-60-40-20 Double Unders
1k-800-600-400-200 Bike Erg Meters
Women's Meters: 900-720-540-360-180
Time Cap: 18 Minutes
