Tuesday, March 31, 2020

for time

  • 50 DU or 150 SU
  • 40 Sit-up
  • 30 Push-up
  • 20 Step-up
  • 10 Toss – throw something heavy as high as you can into the air
  • 20 Step-up
  • 30 Push-up
  • 40 Sit-up
  • 50 DU or 150 SU

Monday, March 30, 2020

Monday, March 30, 2020
number of rounds to complete – low score is best
 
  • Plank Hold – accumulate 10 min. Every time you break, complete;
  • 4 Burpee
  • 6 HR Push-up
  • 8 Unbelievably Slow Air Squat

Saturday, March 28, 2020

Partner 24 minute AMRAP
 
Partner A completes:
  • 20 Sit-up
  • 20 Pike Push-up
while Partner B completes:
  • 400 m. Run or 24/19 cal. or 250 SU

then swap movements after everyone has completed their work.

Friday, March 27, 2020

Fun-Friday – “Draw”
need a deck of cards – draw a card and perform the number listed of the corresponding movement for that card.
 
AMCARD – 20 minute
 
  • Hearts = Hand-release Push-up
  • Spades = Lunge
  • Diamond = Butterfly Sit-up
  • Clubs = x2 Air Squat
  • Jokers = 7 Burpee
  • Aces = 1 rep
  • Jacks = 11 reps
  • Queen = 12 reps
  • King = 13 reps