[COMPETE/TRAIN]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats 85/115 M65/95
6 Burpee Box Jump Overs 20/24
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats 95/135 M75/105
6 Burpee Box Jump Overs
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats 105/155 M80/115
6 Burpee Box Jump Overs
Score = Rounds and reps accumulated. The Run is only a Buy-In.
[SWEAT]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats 55/75 M45/75
6 Burpee Box Jump Overs 20/24
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats 75/95 M65/85
6 Burpee Box Jump Overs
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats 85/115 M65/95
6 Burpee Box Jump Overs
Score = Rounds and reps accumulated. The Run is only a Buy-In.
AFTER PARTY- 4 Sets for Quality:
50′ Single Dumbbell Overhead Walking Lunge
Move for technical proficiency. Alternate arms each set for a total of two per side.
AT HOME
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Air Squats
6 Dumbbell Facing Burpees
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Single Dumbbell Goblet Squats 35/50 M25/40
6 Dumbbell Facing Burpees
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Double Dumbbell Front Squats
6 Dumbbell Facing Burpees
EQUIPMENT-FREE
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Air Squats
6 Burpees over an Object
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
15 Air Squats
6 Burpees over an Object
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
18 Air Squats
6 Burpees over an Object
