Fitness

6 Rounds 2 Min AMRAP 15 Cal Assault Bike 15 Step-ups (20″) 2 Min Rest

20 Min E4MOM Run 8 Toes-to-bar 8 Plyometric Pushups 8 Weighted Lunges (80/50lb ball) Run until you have 1 minute left. Use the minute for rest and start from that position.

10 Min AMRAP 3 Jumping Squats with 50lb MedBall 1 Explosive Tire Flip 20 Min AMRAP 30 Yard Tire Pull

Partner Workout for Time 400m Overhead Carry (80# Med-Ball) – Share the Work 30 pull-ups 50 Thrusters (50lb db) 50 Swings (50lb db) 800m Run Both Run

Objectives of Today’s Training

• Use your Fitness

60, 40, 30, 20, 10 Ski-Erg / Band Pull Downs Kettlebell swings

10 min Alt EMOM 15 Hand Release Push-ups 15 v-ups Metcon – Running 4 Rounds with 2 min rest between rounds Run for 2 min 30 second rest Run back to starting point You have a +/- 2 second leeway of 2 minutes on the return. If you are 3-5 seconds difference than do 5…

10 min – Partner Assault Bike Max attempts at achieving 1000+ watts in 10 seconds. 4 person 120 Clean and Jerk with 80lb ball

I, like many of you, set my yearly fitness goal at the end of last year and started to work on it immediately after New Year’s Day. I made it simple–work out five times a week. No more chasing max lifts, PR’s, or learning a new movement like double unders this year. I wanted to…

Strength 8 by 3 clean and press 80 lbs  Metcon Nicole (20min AMRAP of a 400m run than max pull-ups)