Katurday 5.13
Enduro-Hiit
45 minutes of FUN!
1 round of small ( 5 rounds hiit version)
1000 m row (200 m row)
50 burpees (10 burpees)
50 box jumps (10 box jumps)
800 m run (run to grass and back)
1 round of Kelly (4 rounds)
400 m run (100 m run)
30 box jumps (10 box jumps)
30 wall balls (10 wall balls)
1 round of Helen (2 rounds)
400 m run (200 m run)
21 kettle bell swings (10 kettle bell swings)
12 pull ups (5 pull-ups or ring rows)
Annie
50-40-30-20-10
double unders (50-40-30-20-10 singles)
Sit ups (25-20-15-10-5)
Remaining time
AMRAP Cindy (hiit does same)
5 pull ups
10 push ups
15 air squats
Partner
10 rounds for time
Partners alternate movements
5 ground to overhead 135/95
10 burpees over bar
5 power cleans
30 double unders
5 thrusters
200m run (together)
Boot camp
Saturday Ladderday
AMRAP 30
*add rep each round, keep runs the same* (example: round 2- 6 reps of everything, round 3, 7, etc...)
100 m run (grass and back)
5 kettle bell swings
5 box jumps
100 m run
5 goblet squats
5 burpees
100m run
5 sit ups
5 plate ground to overhead
100m run
5 bear crawl plate pushes
5 ring rows