5, 5, 4, 4, 3, 3 back squat 12 minute AMRAP of: 12 air squats 12 hip thrusts 12 box jumps 200 meter sprint (weighted optional!) Travel Workout 20 minute AMRAP of: 15 air squats 15 hip thrusts 15 tuck jumps 200 meter sprint Add Comment For Time Do: 10 max distance ball throws 30 toes to wall 20 pull ups 10 over-unders 2 suicides 10 over-unders 20 pull ups 30 DB push press 45#/25# 10 max distance ball throws Travel Workout 20 rounds of: 30 second sprint 1 minute jog 1 x each w. 2 min. rest between: 200 meter sprint 400 meter sprint 800 meter sprint 1200 meter sprint 800 meter sprint 400 meter sprint 200 meter sprint Travel Workout Same Thing 5, 5, 5, 3, 3, 3 Power Cleans 3 x max pull ups w/ 4 rounds Tabata* squats between rounds 3 rounds for time of: 12 Box Jumps 24"/20" 12 Wall Ball 20#/14# Travel Workout: 4 rounds for time of: 12 burpee box jumps 30 air squats 100 meter sprint *20 seconds of work, 10 seconds rest | ArchivesJanuary 2012  
 CategoriesAll |
RSS Feed