3 Sets
Run 400m at hard pace (target 1-mile)
Rest 1 minute between Sets
Rest 5 minutes
3 Sets
Run 400m at hard pace
Rest 1 minute between Sets
Rest 5 minutes
3 Sets
Run 400m at hard pace
10 Sets For Time
10/8 Calorie Bike Erg
10/8 Calorie Row
100m Farmers Carry; 53/35
– rest 1 min bet sets
Snatch Deadlift + High-Hang Snatch + Snatch; 75% x5 sets
10 RFT
6 T2B
3 Power Snatch; 155/105
Echo Bike
10 Seconds on, 20 Seconds off, x8sets
– rest 5 minutes
x3 total blocks
15 Wallballs; 20/14
15/12 Calorie Bike Erg/Ski
20 Alternating DB Snatches 50/35
15/12 Calorie Bike Erg/Ski
15 Wallballs 20/14
– rest 2 min, x3 sets
Run 8 minutes at easy pace (1 Hour pace)
Run 8 minutes at moderate pace (20-30 min pace)
Run 8 minutes at easy pace (1 Hour pace)
2 Min AMRAP
Run 100m
12 Front Squats; 155/105
– AMRAP RMU in Remaining Time
– rest 2 min, x4 Sets
Bike Erg 2000m at moderate pace ((pace you can hold for 20ish minutes)
Rest 2 minutes
3 Rounds
Bike Erg 600m at hard pace
Bike Erg 1000m at recovery pace
Bike Erg 400m at hard pace (slightly faster than first 600)
Rest 3 minutes between rounds
3 Rounds:
Run 800m at moderate pace (5k)
Jog 400m at recovery pace
Run 400m at hard pace (target 1-mile) Jog 400m at recovery pace
Run 200m at very hard pace (800m) Jog 400m at recovery pace
Rest 5 minutes between rounds
8 Min AMRAP
1-2-3-4-5-6 etc..
T2B
Burpees
