top of page

Katurday 6.10

Enduro-Hiit

21-15-9

Calories on rower

Burpees over rower

(Hiit: Rest :60)

Into...

3 rounds

12 dumbbell snatches

9 box jumps

6 jumping muscle ups

3 devils press

Into...

3 rounds

400 m run/500 m row or 800m bike

(hiit: 200m run/250 m row or  400 m bike)

30 wall balls

(Hiit 20 wall balls and rest :60 between sets)

Into..

3 rounds

200 m run/250 m row or 400 m bike

(Hiit 100 m run/ 125 m row or 200 m bike)

16 alternating lunges

(Hiit 10 lunges)

12 goblet squats

(Hiit 8 squats and rest :60 between sets)


Partner

Buy in

100 calorie row (split between)

30 rounds (I go, you go)

3 burpee wall balls

6 power snatches (135/75)

9 box jump overs

12 cal assault bike

Finisher

Pond lap


Bootcamp

10, 3 min AMRAPs (2 times through)

:30 break between each


AMRAP 1

Run to grass and back

10 kettle bell swings

10 sit ups


AMRAP 2

10 burpees

10 goblet squats

10 lunges


AMRAP 3

10 step ups or box jumps

10 plate ground to overhead

10 bear crawl plate pushes

10 mountain climbers (total)


AMRAP 4

Run to grass and back

5 dumbbell thrusters

5 dumbbell snatches

3 man makers


AMRAP 5

10 step ups or box jumps

10 jump squats

10 Russian twists (each side, with weight of possible)

5 dumbbell shoulder to overhead

98 views0 comments

Recent Posts

See All

Lift-Milwaukee will be open for open gym on Monday, 7/3 and Tuesday, 7/4 in observance of the Fourth of July holiday. Have a great Independence Day, and let's get back after it on Wednesday. Thank you

bottom of page