Growth & Development

A. 6:00 Amrap

5 bike cals

10 goblet squat

15 sit-ups (5 toe to bar)

+3:00 rest

B. 6:00 amrap

200/150m row

5 HR push-up

10 kettlebell swings

+ 3:00 rest

C.  6:00 amrap

12 Deadlift 115/75

6 box jump

30 single under

+ 3:00 rest

D.  6:00 Amrap

10 slam balls

10 Barbell curls 45/35

10 strict press 45/35

 

Performance

A.  6:00 amrap

6 cal row

9 box jumps

12 Deadlift 135/95

+3:00 rest

B.  6:00 Amrap

5 bike cals

10 kettlebell swings 53/35

5 toe to bar

+ 3:00 rest

C.  6:00 Amrap

12 front rack lunges 75/55

9 hang cleans

6 strict press

+ 3:00 rest

D. 6:00 amrap

30 double under

2 muscle up

15 wall ball

 

 

 

 

 

 

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