WOD: Monday, March 1st, 2021 (Burpee Day 29) *NEW STRENGTH CYCLE STARTS NEXT WEEK (March 8th)

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of SLOW Push ups
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Push Press (ascending weights)
  • :15s Hollow Hold 

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Workout: 3 Intervals (6 Min ON / 1:30 OFF)

  • Buy In: 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike

-Then, In remaining time AMRAP of:

  • 15 Ab-Mat Sit Ups
  • 12 Box Jump Over (24”/20”)
  • 9 Push Press (115/85) 

*3 Seperate scores, one for each interval

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Cardio Option: 3 Intervals (6 Min ON / 1:30 OFF)

  • Buy In: 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike

-Then, In remaining time AMRAP of:

  • 15 Ab-Mat Sit Ups
  • 12 Box Jump Over (24”/20”)
  • 9 DB Push Press (50/35) *Per side

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Endurance Work: Assault Bike Tabata 

8 Sets 

  • :20s ON – :10s OFF 

*Goal is max calories 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings