Saturday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

100m Run/Bike/Row

5 Up-Downs

100m Run/Bike/Row

10 KB (or DB) Deadlifts

150m Row/1:00 Run/Bike

5 Burpees

150m Row/1:00 Run/Bike

10 Box Step-Ups or Tuck Jumps

10 Cal Bike Sprint (:30 Run/Row Sprint)

Partner Workout

Metcon (3 Rounds for reps)

IN TEAM OF 2…

AMRAP x 10 MINUTES

P1 – 200m Run

P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

P1 – 250/200m Row

P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

P1 – :30 Plank Rotations

P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

10 Up-Downs

20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row

12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike

(Score is Rounds + Reps)