Monday, September 14th 2020


Workout of the Day


“Ferris Wheel”


AMRAP 6

Buy in: 10 Bar Muscle ups or 20 pull ups 

10 Thrusters  

10 Burpees 


*Rest 3* 


AMRAP 6

Buy in: 10 Bar Muscle ups or 20 pull ups 

10 Front Rack Lunges

10 Sit ups 


*Rest 3*


AMRAP 6 

Buy in: 10 Bar Muscle ups or 20 pull ups 

10 Back Squats 

10 Burpees


Fitness: 75/55 

Performance: 95/65

Score Total= Total Reps, including buy in reps of muscle ups or pull ups 


Athletes: Your buy in should not be longer than 2 minutes.  The volume of bar muscle ups and pull ups is high.  Bring the number down if the buy in is taking too long.  You should at least 4 minutes to attack each AMRAP. This is meant to be an aggressive sprint as the rest should give you enough time to attack the next piece. 


Drive


AMRAP 7

Buy in: 30 Opposite hand opposite foot v ups 

10 Thrusters  

10 Burpees 


*Rest 2* 


AMRAP 7

Buy in: 30 Opposite hand opposite foot v ups 

10 Goblet Lunges 

10 Sit ups 


*Rest 2*


AMRAP 7

Buy in: 30 Opposite hand opposite foot v ups 

10 Goblet Squats 

10 Burpees




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