Week 2 Training 4

EMOM 8

1: 8/10 cal row
2: 8 x Scapula push ups + 8 x Pike HSPU on floor
3: 6 x Burpee broad jump
4: 12 x Squat to stand

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

AMRAP 12

Buy in: 70 Knee raises/knees to elbows/Toes to bar (Share)

Then AMRAP (Share)

30 Cal Row
12 Squat Cleans @30/45 Intermediate: @35/50 RX: @45/65

Rest 2 min

AMRAP 12

Buy in: 20 Shuttle runs (Both)

Then AMRAP (Sync.)

18 Sync. KB swings @16/24 Intermediate: @20/28 RX: @24/32
10 Sync. HR. Push ups
14 Sync. V-ups

Rest 2 min

AMRAP 12

Buy in: 16 Wall walks (Share)

Then AMRAP (YGIG)

4 Double DB Snatch @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
8 Double DB Squats

Total time: 40 min

AMRAP 10

Buy in: 35 Knee raises/knees to elbows/Toes to bar (Share)

Then AMRAP

15 Cal Row
6 Squat Cleans @30/45 Intermediate: @35/50 RX: @45/65

Rest 2 min

AMRAP 10

Buy in: 20 Shuttle runs (Both)

Then AMRAP (Sync.)

18 KB swings @16/24 Intermediate: @20/28 RX: @24/32
10 HR. Push ups
14 V-ups

Rest 2 min

AMRAP 10

Buy in: 8 Wall walks

Then AMRAP

4 Double DB Snatch @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
8 Double DB Squats

Total time: 34 min

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