PERFORMANCE & FITNESS

Warm-Up.

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Followed by. . .

Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Then…

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.

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Luke Tipton
Luke Tipton(@luketipton)
October 24, 2021 6:14 pm

Luke and Ani
8 rounds even.

Chris
Chris(@christopher_m_capozzi)
October 24, 2021 10:56 am

Solo 30 minute AMRAP

400m row
30 KBS @ 24kg (15’s 10’s 5’s)
20 BBJO @ 24”

5 rounds

Last edited 2 months ago by Christopher Capozzi
Mark Killebrew
Mark Killebrew(@mrkillebrew1)
October 23, 2021 7:52 am

400 Meter Run
30 Kettlebell Swings 53 kettlebell
20 air squats
6 rounds in 30 mins solo