Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
OTM 16
On The Minute 16 mins
ODD 15/12 Cal Row
EVEN 3 Power Clean
Athletes choice of weight.
AMRAP 13
AMRAP 13 minutes
55 Burpees
55 Pull Ups
55 Cal Row
55 HSPU
Post rounds and reps in comments.
TEAM OF 3
AMRAP 25
3 x200m Run
60/40 Cal Bike
60 Thrusters 42.5/30kg
Post rounds and reps in comments.
STRENGTH
Deadlift
5-5-5-5-5
DB Goblet Squat 32X2
8-8-8-8-8
Post heaviest 5 rep in comments.
HERO
MURPH
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.
Post time in comments.
AMRAP 18
AMRAP 18 minutes
3 KB Swings, 3 Box Overs, 200m Run
6 KB Swings, 6 Box Overs, 200m Run
9 of each, 12 of each and so on.
Post reps in comments.