Tuesday 4.16.19

AMRAP 24

800M Run 
50 Burpees 
40 Kettlebell Swings (53#/35#)
30 Box Jumps (24"/20")
20 Strict Ring Dips 
10 Bar Muscle Ups

Above & Beyond

Cool Down

5 Minutes

1 Minute Down Dog
1 Minute/Arm Twisted Cross
1 Minute/Leg Crossed Shin, Forward Fold

Strength

Romanian Deadlifts

4 x 6 @ Moderate Weight
*Increase weight on each set if possible, your last set of 6 should be difficult.

Then

Sumo Deadlifts

40 Reps @ Heaviest Weight Used on Romanian Deadlifts
*Perform all reps with a slower down/faster up tempo.
*Rest as needed, but as little as possible.

2 Rounds

1 Arm Farmer Carry 
50 Meters/Arm with 100% of 100 Meter Single Arm Farmer Carry

10 Minutes For Quality

Push Up Plank Hold on Rings x 10 Count
1 Arm Overhead Hold x 10 Count/ARM at Light Weight 

Endurance

2 Rounds 

Run 3 Minutes Out and 3 Minutes Back
REST 3 MIN
Run 2 Minutes Out and 2 Minutes Back
REST 3 MIN
Run 1 Minutes Out and 1 Minute Back
REST 5 MIN and do penalty during this time.

*Goal is to “know your pace” and maintain same pace back as you did out.
*Goal is to end up right back at the start line on your run back. 
*DO NOT speed up your pace at the end of the run to "make it" back to the start line. 

Penalty
For every 5' you are off on the run back asses a penalty of 1 sandbag bearhug squat @ 150#/100#
*This is to be done during the rest between rounds one and two and after round two. 

Gymnastics

2 Sets 

30 Ring Push Ups 
75 Russian Twist 
30 Ring Rows 

Chelsea JungComment