August 15, 2019 – Strength and Conditioning

A. 6 minute AMRAP of Wall Ball Shots, Double-Unders, and Wall Walks

In teams of 2:

As Many Rounds and Reps as possible in 6 minutes:
20 Wall Ball Shots @ 9/6 kg
20 Double-Unders
2 Wall Walks
Rest 1 minute

B. 6 minute AMRAP of Burpees, Push-Ups, and Air Squats

In teams of 2:

As Many Rounds and Reps as possible in 6 minutes:
3 Burpees
3 Push-Ups
3 Air Squats
Rest 1 minute

C. 6 minute AMRAP of Rowing, Sit-Ups, and Box Jumps

In teams of 2:

As Many Rounds and Reps as possible in 6 minutes:
10 Calories of Rowing
20 Sit-Ups
10 Box Jumps 61/51 cm
Rest 1 minute

D. 6 minute AMRAP of Front-Racked Double Kettlebell Walking Lunge Steps, Double Kettlebell Push Presses, and Weighted Box Step-Overs

In teams of 2:

As Many Rounds and Reps as possible in 6 minutes:
24 Front-Racked Double Kettlebell Walking Lunge Steps
12 Double Kettlebell Push Presses
Weighted Box Step-Over 51 cm

*Duel Kettlebell box step-ups
One set of KB's through out, Athletes choose load,
Rest 1 minute

E. 20 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Each station is an AMRAP 6minutes, Athlete 1 completes the required reps for movement One, before switching. Athlete 2, movement Two, back to Athlete 1, Movment three and so on for the entirer AMRAP.

F. Jacked Street

Jacked Street
2sets of:
-25 Banded Curls
-25 Banded Tricep press downs
Scoring: Not Scored

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