Set your Smartwod timer or equivalent for 20 x 45 second rounds.
For ten rounds on (45) off (45) either:
Row for max cals
AirDyne for max cals
Cycle for max cals
Skip (dus or singles) for max reps
Rest five minutes and reset timer, then
for ten rounds on (45) off (45) either :
Hang power Clean for max reps
—or—
Air squat for max reps
—or—
Sit-ups for max reps
—or—
Push-ups for max reps
Warm Up – 3 rounds for quality 15/12 Cals AD 10 Press Ups Banded Shoulder / Lat Stretch (45 secs each arm) 12 Med Ball Squat Cleans (9/6) “Ski Slope” AMRAP x 20 MINS or 10 RFT: 200m Ski (250m Row) 5 P
Well what a week in the box, there was some tough workouts and you all faced the challenges head on. Well done! As November comes to an end and December starts we are heading into the festive season a
9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR HALLS OF STONE’ (7 MIN AMRAP) 7 RING ROWS 7 BACK SQUATS 7 BOX JU