Workout of the Day
AMRAP in 20 minutes
500m run
35 wall ball shots
20 pull-ups
This workout starts with a 500m run out the back doors and all the way around the complex, so pace it to get right on the wall balls. For the wall balls, hit full depth on every rep and hold the same target height as fatigue sets in. Break them into manageable sets and scale by using a lighter ball or a lower target, or by cutting the wall balls to 25. For the pull-ups, you can kip or scale by using a band, doing ring rows, or cutting the reps to 10. Your score is total rounds plus any additional reps in your last incomplete round.
standard: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb, chest-to-bar pull-ups
SWEAT
AMRAP in 10 minutes
bike calories
6 burpee box jumps E2MOM
1 minute rest
AMRAP in 3 minutes
2 push ups + 1 burpee
1 minute rest
AMRAP in 10 minutes
row calories
6 lateral burpees over rower E2MOM
1 minute rest
AMRAP in 3 minutes
2 push ups + 1 burpee