Thursday, February 1st

A.

METCON:

18 Minute AMRAP:

3 Kettlebell Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebell Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebell Swings (53/35)

9 Box Jump Overs (24/20)

200m Run

*Climbing by 3’s until cap.

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs.

If unable to run, complete one of the following:

250m Row

14/10 Calorie Assault Bike

Workouts that start with low repetitions and build throughout are bait for classes. The athletes who take the bait and go out hard typically fall off a little past the halfway point. The workout doesn’t truly begin until the round of 12’s. Treating the first few rounds as if athletes were completing the round of 12 will help them maintain a consistent pace well past that actual round.

B.

MIDLINE:

Tabata Sit-Ups