In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
A. Bryan and Christy – Team of 2, 30 minute AMRAP of 200m run, 30 push-ups, 30 kettlebell swings, 15 burpees, 1.5 minute rest – 7 rounds + 200m run + 30 push-ups + 30 kettlebell swings + 5 burpees.
5 RDS + 2
4 rounds + 1 station.
East coast doesn’t know how to do snow so everything is closed.
Workout: shovel for an hour
accessory work
4rds
sidling hip abd 15 reps each side
10pushups
40/45/50 crunches
60 sec front plank
Team of One:
sub’d 50# sdhp for rows and used a 24kg kb
3 rounds complete
+ 30sdhp + 30 pushups +24 kb swings
Did this one solo
5 rounds plus 112m row
1: Rx
2: #1 band assist to keep it moving
3: 35#
4: 1 min stationary bike. Assault will have to be my next addition to the garage gym
5: 1 min each round
I was Super short on time today so I did my box class instead,
A) 4 sets of 5 parallel dips (technical work)
B) 20 min amrap of:
400 mts run
20 box dips
20 box jumps 24″
20 push ups
Completed 3 rounds and begged for someone to shoot me in the chest as it would have been less painful
With some modification it was (still) a lot of fun! 😀
Team of 7 for 35 minutes:
Station 1-5 as Rx +
Station 6 – 15 pull-ups,
Station 7 – 10 burpees.
We have got athletes on different levels, so the amount of “rest” was unpredictable. ;-D