Week 4 Training 4

AMRAP 8

10 cal Row
8 m Burpee broad jumps
10 DB thrusters
8 V-ups

Workout of the week can be done as a teamWOD or individually. You decide.

For Time

2 Rounds

30 Sync. Deadlift @30/45 Intermediate: @35/50 RX: @45/65
20 Sync. Front Squats
10 Sync. Shoulder to overhead
400 meter run w. wall ball (Both)

Rest 2 min

AMRAP 5 (YGIG)

7 Wall Balls
4 Shuttle runs

Rest 2 min

AMRAP 5 (YGIG)

7 Ring rows/Pull ups/Chest to bar
4 Double DB Thrusters @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5

Rest 2 min

For Time

80 Cal Assault Bike

2 Rounds

16 Sync. Knee raises/knees to elbows/Toes to bar
16 Double DB Devils Clean & Jerk
16 Double DB Box Step overs
16 Sync. Burpees over DB

TC: 60

For Time

2 Rounds

30 Deadlift @30/45 Intermediate: @35/50 RX: @45/65
20 Front Squats
10 Shoulder to overhead
400 meter run w. wall ball

Rest 2 min

AMRAP 4

7 Wall Balls
4 Shuttle runs

Rest 2 min

AMRAP

7 Ring rows/Pull ups/Chest to bar
4 Double DB Thrusters @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5

Rest 2 min

For Time

40 Cal Assault Bike

2 Rounds

16 Knee raises/knees to elbows/Toes to bar
8 Double DB Devils Clean & Jerk
8 Double DB Box Step overs
16 Burpees over DB

TC: 50

You need to be subcsribed to Musclefit Program to be able to see this page

previous training

next training