RISING UP
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike or Rower
– Rest 2:00 between sets –
TARGET SCORE
Target number of Calories each set: 20/15
Minimum number of Calories before scaling: 15/12
Scaling Option
5 Sets
2:00 Amrap
20 Air Squats to a Med Ball
Max Calorie Assault Bike or Rower
Rest 2:00 between sets –
2 Bench Press x 6 sets @75% of 1RM
* Complete a set every 90 seconds *
Workout
MR. JOSHUA
20:00 Amrap
400m Run
30 Toes to Bar
15 Deadlifts (250/175)
TARGET SCORE
Target number of Rounds: 4 rounds +
Minimum number Rounds before scaling: 3
Scaling Option
20:00 Amrap
200m Run or 300m Row
20 Sit Ups
15 Kettlebell Sumo Deadlifts (light)
2 Back Squats x 6 sets @75% of 1RM
* Complete a set every 90 seconds *
Happy Birthday Ryan Brown!!! (not shown)
PEGGY’S BIKE
Every 3:00 (8 sets)
60 Double Unders
15/12 Calorie Assault Bike
3 Squat Cleans (225/155)
TARGET SCORE
Target time each set: Sub 2 minutes
Time cap: 2:30
Scaling Option
Every 3:00 (8 sets)
40 Single Unders or 20 Plate Hops
12/10 Calorie Assault Bike
3 Power Cleans (light-moderate)
Happy Birthday Daniel Laterza!!
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes
Scaling Option
3 Rounds
500m Row or 1000m Bike Erg
21 Russian Kettlebell Swings (eye level/light)
12 Jumping Pull Ups
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
WALKING IN MEMPHIS
Teams of 2
3 Rounds
200ft Synchro Walking Lunge
40 Burpee Box Jump Overs (24/20)
TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes
Scaling Option
Teams of 2
3 Rounds
20 Synchro Step Ups
40 Up Downs
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
