5 ROUNDS FOR TIME: 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Squat Jumps With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.Score is the time on the clock when the last round of Squat Jumps is completed.Movement StandardsSplit Squat Jumps: Split Squat Jumps: Similar to a jumping lunge, but no need to touch your knee to the ground. Start in a standing position. Jump your feet to a lunge position, but keep your knee a few inches off the ground. Count one repetition per side. Jump...
AMRAP 20 MINUTES 20 DB Snatches 50/35 21 Box Jump Step Down (24/20") 20 DB Front Squats 21 Push-Ups This workout is 20 minutes long. Complete as many rounds as possible of 20 DB Snatches, 21 box jumps (24/20″), 21 DB Front Squat, and 21 Push Ups. Break up the DB snatches and front squat with intention. The weight should be such that you could do 20 unbroken front squats (even though it might not be part of your strategy)try to move a methodical pace from start to finish. Simply keep moving!Scale DB Snatches to DB Power cleans. Scale...
5 ROUNDS: 5 Burpees 20 Squats 5 Burpees 10 Push-Ups 5 Burpees 20 Lunges 5 Burpees 10 V-Ups This workout can be done anywhere with little or no equipment.Now get after it!
4 ROUNDS: 15 Burpees 20 Sit-ups 25 Air Squats Complete as fast as you can with this quick burner.
FOR TIME: 2,000 meter run (Rest 5 minutes) 100 Burpees (Rest 5 minutes) 2,000 meter run (Rest 5 minutes) Time Cap: 50 minutes With a running clock, as fast as possible complete the prescribed work in the order written.Score is the time on the clock when the second 2,000 meter Run is completed.Scaling Options: Reduce the distances and reps by half.