Month: February 2018

Thick Thursday!

SICK 16

AMRAP 10 for quality and load:

16 dumbbell split squats

100ft. Stone carry AHAP

16 dumbbell deadlifts

100ft. Farmer carry AHAP

Rest 90 seconds

AMRAP 10 for quality and load:

16 cossack thrusters

100ft. Reverse sled drag AHAP

16 kettlebell rows

100ft. Double overhead waiter walk

Rest 90 seconds

AMRAP 10 for quality and load:

16 dumbbell lateral step-ups

16 alternating dumbbell shoulder to overhead

16 loaded sit-ups

Waiting to Exhale

Bike

6 sets:

30 seconds moderate, 30 seconds hard, 60 seconds easy

*Focus on the 30 seconds hard. RPM should be as high as possible!

Rest 2 minutes

Row

6 sets:

30 seconds @ 26 SPM, 30 seconds @ 30 SPM, 60 seconds @ 24 SPM

*Use your monitor to pace this.

Rest 2 minutes

Run

EMOM 12

Even minute: max 25ft. Shuttle sprints

Odd minute: rest