Katurday 2.11

Enduro-Hiit (apologies for the early AM counting)

Get as far as you can in 45 Min

10,9,8,7,6.....1 DB or BB shoulder to overhead (50/35 DBs, 125/85 BB)

10,20,30,40,50....100 Double unders (2:1 singles)

1,2,3......10 front squats or squats with DB

20,18,16,14....2 calorie Row,Bike, or ski

10,9,8,7....1 Barbell hang cleans or DB RDL's

1,2,3...10 burpees over bar or DB

Get as far as you can in remaining time

1,2,3,4.... DB or BB shoulder 2 overhead

10,20,30..... double unders

1,2,3,4 front squats

2,4,6 Calorie row

1,2,3... hang cleans or RDL

1,2,3 burpees over bar or DB

Partner 2.11

Get as far as you can in 35 minutes adding a Rep and "round" each round

*1 partner working at a time

1 Push Press 1 Burpee ( 125/85)

*1 round

5 Squat cleans

10 toes to bar

200m row

(One partner does whole round while other holds wall sit)

2 Push Press 2 Burpees

2 rounds of (squat clean, TTB, row)-alternating rounds with partner, resting partner holds wall sit

3 Push Press, 3 Burpee....

Bootcamp 2.11

5 stations

1 min rest between each

1:  6 min AMRAP- 10 wall balls, 10 wall ball sit-ups

2:  4 min Shuttle Run, EMOM starting with 0, 10 Kettle bell swings

3: 6 min AMRAP- 10 push ups, 20 mountain climbers, 10 squat jumps

4: 2 Rounds: 1 min wall sit, 1 min plank

5: EMOM 9

1. :50 AMRAP wall balls

2. :50 AMRAP wall ball sit-ups

3. :50 AMRAP shuttle run

4. :50 AMRAP kettle bell swings

5. :50 AMRAP push ups

6. :50 AMRAP mountain climbers

7. :50 AMRAP squat jumps

8. :50 wall sit

9. :50 plank