Fitness
7 min AMRAP @ 85%:
10 burpee box jump overs
10 assault bike calories
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
7 DB thrusters
7 KB swings
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 burpee box jump overs
10 assault bike calories
Training notes:
-Goal is to get almost the exact same score on the first and third 7 minute AMRAPs. Huge drop-off indicates an improper pacing strategy.
Performance
7 min AMRAP @ 85%:
10 burpee box jump overs (24”/20”)
50 double-unders
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
7 thrusters (75/55)
7 KB swings (53/36)
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 burpee box jump overs (24”/20”)
50 double-unders
Training notes:
-Same as “Fitness”
