Cardio

#20Apr2019 Cardio

Metcon

AMRAP 35:00
– 2 Rope Climbs
– 20 Cals AAB
– 5 DB Squat Clean & Jerks @ 22.5/15kg
– 200m Run
– 10 Burpee Box Jump Overs @ 24/20″

#19Apr2019 Cardio

Metcon

AMRAP to complete
– 40 Devils Presses @ 22.5/15kg
AMRAP 1:00
– 5 Pull Ups + 10 Push Ups +15 Air Squats
– Max Devils Presses in remaining time
– 30s rest

#18Apr2019 Cardio

Metcon

E5MOM 25:00
– 10 KB Swings
– 20 Hollow Body Scissor Kicks
– 30 Russian Twists
– 40 Double Unders

#17Apr2019 Cardio

Metcon

EMOM 32:00
– Min 1: Row 200/150m
– Min 2: 20 Sit-ups
– Min 3: Run 200m
– Min 4: 10 Double DB Snatches

#16Apr2019 Cardio

Metcon

AMRAP 20:00
– 10/10 Single Arm DB Squat Clean @ 22.5/15kg
– 15 Push Ups
– 30 Lateral Hops over the DB

#15Apr2019 Cardio

Metcon

Alt. E3MOM 30:00 (10 rounds)
– 20/15 Cal Row + 10 DB Snatch @ 22.5/15kg (5 e/a)
– 6 L-Arm DB Thrusters @ 22.5/15kg + 10 DB Facing Burpees + 6 R-Arm Thrusters

#13Apr2019 Cardio

Metcon

Teams of 3 (cap 35:00)
– 300/250 Cal AAB

The other two work through…
20 Rounds: (YGIG)
– 12 DB snatches @ 22.5/15kg
– 9 Single Arm DB Thrusters
– 6 Burpees

#12Apr2019 Cardio

Metcon

E2MOM 20:00
– 100m Run
– 8 Goblet DB Lunges
– 6 Alt. Single Arm Devils Press
100 Tyre Flips
– as a class

#11Apr2019 Cardio

Metcon

27-21-18-15-12-9:
– Single Arm DB Thrusters @ 22.5/15kg
– Cals AAB / Row
– 40 Double Unders

* swap arm each break

#10Apr2019 Cardio

Metcon

EMOM 20:00
– Min 1: 200m Run
– Min 2: 15 Wall Balls

rest 5 mins then –

5 rounds – 30 sec on / 30 sec off:
– Empty bar Bicep Curls
– Empty bar Strict Press
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