10.23
Metcon (3 Rounds for reps)
8 minute AMRAP
4-8-12-16-20…
Calorie Row
1-2-3-4-5….
Burpee Box Over (24/20) Rx+ (30/24)
4-8-12-16-20…
Calorie Row
1-2-3-4-5….
Burpee Box Over (24/20) Rx+ (30/24)
-rest 2 minutes-
8 minute AMRAP
4-8-12-16-20…
Calorie Row
Kettlebell Swings (53/35) Rx+ (70/53)
-rest 2 minutes-
AMRAP 8 minutes
4-8-12-16-20…
Calorie Row
1-2-3-4-5….
Power Cleans (135/95) Rx+(185/125)
Minimum number of Rounds before scaling: Round of 12 Calories
STIMULUS and GOALS
Here we go!!! 3 Tough/Quick amraps for your Saturday morning. Athletes will get their full money’s worth with these 3 and will leave the gym with the biggest smile on their faces.
The first few rounds are deceiving since they will fly by with lower reps, and everyone will think they are about to set a world record. It’s the round of 12 Calories where the workout gets real, and that’s where athletes should look to stay calm and smooth. Keeping a moderate pace from start to finish will serve athletes better than trying to come out hot and not hang on. 2 minute break will go by fast so make sure athletes stay loose and are ready to roll when the clock winds down.