Fitness

10-minute Warm-up 20-minute AMRAP

Cycling

2 rounds for time

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

3 round Warm-up Light/Half Incredible Hulk (10-minute AMRAP) 2-minute Rest 10-minute Zone 2 Row Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

3 round Warm-up 3 Round of Strength 3 Rounds Cardio Intervals Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

5-Minute Warm-Up 30-minute AMRAP

Chipper for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.

5-Minute Warm-Up 3 Rounds ( 5-min AMRAP – 1 Minute Rest) 6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest) 3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

Cycling