Katurday 4.8- Enduro-Hiit and partner, there will be outside running so plan accordingly
Updated: Apr 8
Enduro-Hiit 4.8.23
*After completed, eliminate the bottom moment and start at the top again until you finish the last round with only one movement*
*45 min Cap
500m Row or 400m run
10 alternating dumbbell snatches (50/35)
10 calorie assault bike
15 kettle bell swings (53/35)
10 box jumps
15 goblet squats (53/35)
30 double unders
5 devils presses (both arms)
10 burpees
20 wall balls
40 mountain climbers (total)
5 man makers
Partner 4.8
*20 reps of each movement split between partners, one working at a time
*After first round completed, drop the bottom movement and keep going until you end with only one movement
*RX weight: 135/95
Burpees
Power Cleans
Box jump overs
Shoulder to Overhead
400 m run with partner
Power Snatch
20 cal bike
Overhead Squat
Handstand Push Ups
Clusters
Boot Camp 4.8
"Take me out to the Ball Game"
9, 3 minute innings :30 between each
Inning 1
3 min row or bike for max calories
Inning 2
3 min AMRAP
5 burpees
10 kettle bell swings
10 sit-ups
Inning 3
1 min max push ups
1 min max air squats
1 min max step ups or box jumps
Inning 4
3 min amrap
5 goblet squats
4 shuttle run lengths
3 renagade rows with push up
Inning 5
3 min ladder (add a rep to each movement each round)
1 bicep curl
1 DB shoulder to overhead
1 DB thruster
Inning 6
3 min max distance lunges
Inning 7
3 min AMRAP
2 bearcrawl lengths
10 kettle bell swings
2 bearcrawl lengths
10 goblet squats
Inning 8
1 min burpees
1 min step ups/box jumps
1 min sit ups
Inning 9
1 min plank
1 min hollow hold
1 min plank