Sec 1
EMOM x4 16min
12 Bosu Alt push ups
20 banded A jumps
12 DB bench OH extensions
12 Wall sit curls
Sec2
amraps 19min
AMRAP 5min:
21/15 Calorie Row/Bike
21 Toes to Bar
21 Thrusters 95 / 65 lb
Rest 2 Minutes
AMRAP 5min:
15/12 Calorie Row/Bike
15 box jumps
15 Thrusters 115 / 85 lb
Rest 2 Minutes
AMRAP 5min:
9/6 Calorie Row/Bike
9 pull ups
9 Thrusters 135 / 95 lb
- Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout each interval.
- AMRAP 1: The row/bike should take less than 1:30, the TTB should take less than 1:30, and the Thrusters should be complete in 1-2 sets in less than 1:00. Athletes will strive to complete 1 full round. Pick weight according to that. Adding weight each AMRAP.
- Loading: The final barbell should not exceed 70% of your 1RM Thruster.
- Score: Enter rounds+reps completed in each interval. Overall score will be the sum total.
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