4×400 m Rest 2 minutes in between THEN Jump Rope and Sit ups 100/20 80/30 60/40 40/50
Dan Broughton
Wednesday March 30
AMRAP 15 minutes 50 KB Deadlifts 50 Wallballs 50 Calorie Row 50 HR push-ups
Monday March 28
12 min AMRAP 12 KB SDHP 12 squats 12 sit ups then 2 rounds for time: 400 m run 20 goblet squats (use the same weight used in benchmark workout)
Saturday March 26
In teams of 3 200 m run 300 squats 300 lunges 300 push ups 300 box steps 200 m run
Friday March 25
15 min AMRAP 200 m run 21 KB swings 15 sit ups 9 DB thrusters
Wednesday March 23
5 min AMRAP: 10 push press 10 Squat jumps 10 Side planks THEN 400m run REST 5 min AMRAP 10 wall balls 10 DB lunges 10 v-ups THEN 400 m run
Friday March 18
12 min AMRAP 10 DB deadlifts 15 burpees 20 sit ups Rest 3 minutes 15-12-9 pull ups push-ups
Wednesday March 16
4 rounds of 1 min squats 1 min ring rows 1 min v-ups 1 min KB swings 1 min rest
Monday March 14
Benchmark # 4 1 mile run
Saturday March 12
3×500 m row Then 20 DB thrusters 30 DB RDL 40 burpees 30 DB RDL 20 DB thrusters