Untitled
Enduro-Hiit
Leprechaun's Revenge
1 min break between each amrap
3 min amrap
7 air squats
7 burpees
7 box jumps
17 min amrap
3 double devils press (50/35#)
17 cals cardio (row/bike/ski)
3 burpee box jump overs
17 mountain climbers (each leg, 34 total)
3 dumbbell snatches (50/35, each arm 6 total)
17 double unders (3:1 singles)
3 min amrap
7 cals of cardio (row, bike, ski)
7 kettle bell swings (53/35)
7 sit ups
17 min amrap
3 man makers (50/35#)
17 calories cardio
3 lunges with kettle bell (each leg, 6 total)
17 v ups
3 weighted step-ups (heavy)
17 wall balls
3 min amrap
7 jumping or weighted lunges (each leg 14 total)
7 goblet squats
7 push ups
Partner
"Heavy Speedy" Hero WOD
40 min E2OM
*one partner works while other rests
*if less rest time is desired, row 1 extra minute into other partner's turn so only 1 min rest
Every 2 minutes, perform
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (135/95)
8 Power Cleans (135/95)
8 Shoulder-to-Overheads (135/95)
Max Calorie Row (in the remaining time)
Boot Camp
3, 10 min AMRAPS
1 min between each
Workout 1
10 push-ups
7 kettle bell swings
10 sit ups
7 goblet squats
Workout 2
10 calories row (7 bike)
7 plate ground to over head
10 step ups
7 weighted lunges each leg
Workout 3
10 burpees/up downs
7 bicep curls
10 tricep dips on box
7 renegade rows (each arm)
Finisher Surprise! :)