6 ROUNDS FOR TIME: 25 American KB Swings 53/35 12 KB Goblet Squats 53/35 250m Row (or 200m run) ** REST 1 minute between rounds Score is the amount of time it takes to complete all 6 rounds (including the minute of rest between rounds).The REST is mandatory. Your focus should be on going ALL OUT during the round, and then honoring the full minute of rest. #firstresponderfitness
6 ROUNDS FOR TIME - 12 Single-Arm Dumbbell Cleans (70/50 lb) - 12 GHD Sit-Ups With a running clock, as fast as possible complete the prescribed work in the order written for 6 rounds.Score is the time on the clock when the last round of the GHD Sit-Ups is completed.In this workout, we are focusing on quick single-arm dumbbell cycling with some core fatigue. The time domain is shorter and rep ranges are very manageable.Scaling Options:Intermediate:6 Rounds for Time12 Single-Arm Dumbbell Cleans (50/35 lb)12 GHD Sit-UpsBeginner:6 Rounds for Time12 Single-Arm Dumbbell Cleans (35/25 lb)12 Tuck-Ups
25 MINUTE AMRAP- 12 sandbag cleans (60/30lb)- 25 feet sled push (155/115lb)- 12 box overs (24/20)The score is the number of reps you do in 25 minutes.25 feet on the sled push count as 1 rep.Scale as you need to keep working for 25 minutes. Pace yourself.
FOR TIME, ADDING ONE MOVEMENT PER ROUND: Wall Walk Candlesticks Burpees Push-Ups Walking Lunges Air Squats Sit-Ups Jumping Squats Jumping Lunges Broad Jumps Handstand Push-Ups Pistols In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.Score is the time on the clock when the workout is completed.Movement StandardCandlestick: From a standing position, sit on the ground with heels close to the hips. Keep your feet together and extend them towards the ceiling. Then,...