Updated: Jan 4, 2020
4 Jan
Warm up
400M ( 40 step jogging/ 20 step walking)
10 push up
10 sit up
Conditioning :
Rotate for 12 Rounds , with 3-minutes window each section :-
A. 200M Run
30M (2xDB) walking plank
20 Toe Touch
B. 200M Run with 14lb WB
20 plyo push up on the plate
10 weighted sit up 14lb WB
C.200M Run with 20lb WB
30 DB mountain climber
20 DB inverted Row
Have fun:)
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4