1.) Self Destruct
5 – 3 minute AMRAP with 1 minute rest in between each round
5 Dumbbell Clean Thruster 50/35lb
7 Chest to Bar Pull-ups
9 Hand Release Push-ups
note: one head of the dumbbells must touch the floor, record total rounds for each 3 minute AMRAP
2.) 400m Stage Run
Stage 1: From 0 to 3 minutes run first 400m (3 min)
Stage 2: From 3 to 5:30 minutes run second 400m (2:30 min)
Stage 3: From 5:30 to 7:30 minutes run third 400m (2 min)
Stage 4: From 7:30 to 9 minutes run fourth 400m (1:30 min)
Stage 5: From 9 to 10:30 minutes run fifth 400m (sub 1:30 min)
note: have a watch on hand and/or coach at 200m turn around calling out split. record furthest stage and if you fail a stage continue to run 400m segments until 10:30 min is on the clock. if you finish the stage before the set times wait until next stage to start running but try really hard to keep the exact pace.
5 – 3 minute AMRAP with 1 minute rest in between each round
5 Dumbbell Clean Thruster 50/35lb
7 Chest to Bar Pull-ups
9 Hand Release Push-ups
note: one head of the dumbbells must touch the floor, record total rounds for each 3 minute AMRAP
2.) 400m Stage Run
Stage 1: From 0 to 3 minutes run first 400m (3 min)
Stage 2: From 3 to 5:30 minutes run second 400m (2:30 min)
Stage 3: From 5:30 to 7:30 minutes run third 400m (2 min)
Stage 4: From 7:30 to 9 minutes run fourth 400m (1:30 min)
Stage 5: From 9 to 10:30 minutes run fifth 400m (sub 1:30 min)
note: have a watch on hand and/or coach at 200m turn around calling out split. record furthest stage and if you fail a stage continue to run 400m segments until 10:30 min is on the clock. if you finish the stage before the set times wait until next stage to start running but try really hard to keep the exact pace.
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Brittany Nohr
I was there
Hs walk work almost at 20 ft
5
4
Erin Collins
15# db/green&black band rds 1-3 pullups, jump c2b rds 4-5. Ran 9:15 mile with Ang & Ashley- sorry for lack of conversation can't talk and move 🤷🏻♀️😂
2
0
Grant Soletski
2+1HCT, 2+2, 2+1, 2+2, 2+1
35lb DB , box ring rows HAPPY BIRTHDAY BRIT!
6
1
Thanks Grant!
Kelsey Waack
20# db, red band
AMRAP: 1 + 7 c2b all rounds // 400m run in first 3 min, then reverse tabata on assault bike. Nice to finally get a little run in ...
3
0
Pauly VanderKelen
In Prentice, WI
Push-up card game = over 300 push-ups / Lateral, anterior, and 45 degree dumbbell flys with a 20# dumbbell. Some shoulder presses and arm curls as well. Assisted Laura in her handstand walking practice. Traveled back to Green Bay.
0
0
RaLinda Lamberies
Rds1-3 2rd@20# db & band C2B/ Rds4-5 1@20#db no band C2b
1:51; 1:50: 1:58
5
0
Theresa Rosenquist
🎁!
AMRAP @#17.5; 1R +5 C2B}×1; 1R+3C2B}÷3; 1R+2C2B}×1; 800m on Ass.Bike, all w/in times except final - 200m @1 min. Lat & pec smashing post.
4
0