Week 1 Training 4

90 sec on/30 sec off x 4

10 x Air squat
10 x Down ups
10 x Ring rows
10 x Sit ups

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

AMRAP 8

4 Rope pulls/ Rope climbs
8 Sync. Wall Balls
8 Burpee box get over

Rest 3 min

AMRAP 8

10 Sync. Ring rows/Pull ups/Chest to bar
20 Sync. Jumping Lunges
10 Sync. Front squats @25/35 Intermediate: @35/50 RX: @45/65

Rest 3 min

AMRAP 8

10 Squat snatch @25/35 Intermediate: @35/50 RX: @45/65
4 Wall walks
200 meter run (both)

Rest 3 min

1 min on/1 min off (partners alternate every minute)

7/9 cal Bike erg
Max reps bar facing burpees
until you as a team have completed 100 burpees

tc: 10

AMRAP 6

2 Rope pulls/ Rope climbs
8 Wall Balls
4 Burpee box get over

Rest 3 min

AMRAP 6

10 Ring rows/Pull ups/Chest to bar
20 Jumping Lunges
10 Front squats @25/35 Intermediate: @35/50 RX: @45/65

Rest 3 min

AMRAP 6

5 Squat snatch @25/35 Intermediate: @35/50 RX: @45/65
2 Wall walks
200 meter run

Rest 3 min

1 min on/1 min off

7/9 cal Bike erg
Max reps bar facing burpees
until you have completed 50 burpees

Cap: 5 rounds

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