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FIGHT GONE BAD
A) 5 x Push Up 5 x Ring Row B) 10 x KB Swing 10 x Air Squat C) Air Bike D) Push Press E) Reverse Lunge
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20 min AMRAP
500m Run 30 Wall Ball 30 KB Swing 20 Push Press 20 Sit Up 10 Burpee 10 Box Jump FGB
A) Mountain Climber B) Thruster C) Push Up (sets of 5) D) Alt Jump Lunge E) Watt Bike F) Rest AMRAP in 16min
8 x Goblet Squat 8 x Slam Ball 8 x SDHP * Every 4min starting on 0 run 200m (4 runs) EMOM for 20min (4 rounds)
A) Farmers Walk 20m B) Bar Hang 20sec C) Ring Row x 12 D) Burpee x 8 E) Hollow Hold 20sec 5 Rounds For Time (20min Cap)
Run 200m 20m OH Lunge Walk 20 KB Swing TABATA
A) Push Press B) SDHP C) Row D) MB toe taps E) KB Swing A) AirBike B) Run 150/200/250 C) Sit Ups D) Sled Push (Can partner up and go length for length) E) Air Squat F) Rest et 1 -
EMOM for 8min A) 12 x Wall Ball B) 12 x SDHP Set 2 - EMOM for 8min Pick one and stay on it for 8 efforts Airbike - 6/8/10/12 cal Row - 6/8/10/12 cal Sled Push - 30m Fight Gone Bad
A) Lateral Hop B) DB Burpee C) Sit Up D) Shuttle (Either 10m or 4-8-12) E) Thruster F) Rest |
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