Shannon likes running
Workout of the Day
A.
Push Press
Every 3 minutes, for 12 minutes (4 sets): 5 reps at 79%
After each set: 12 Tuck-ups
B.
“Annie”
50-40-30-20-10 rep rounds of:
Double-unders
Abmat Sit-ups
Optional training:
800m sprint for time
Rest the time it took to complete run, then
600m sprint for time
Rest the time it took to complete the run, then
400m sprint for time
Event 4: AMRAP Chipper
Against a 14 minute clock, with partners alternating movements every minute, complete as many reps and calories as possible with the following movements:
Min 1: Row for Calories
Min 2: Ring Muscles-ups* (ladies: Ring-Dips)
Min 3: Alternating Overhead Lunges (115 / 75)
Min 4: Handstand Push-ups
Min 5: Wall-Balls (20 / 14)
Min 6: Bar Facing Burpees
Min 7: Assault Air Bike for Calories (ladies: Airdyne)
Partner A will have 1 minute to row for calories. When the minute is up, Partner A will tag Partner B and Partner B will have 1 minute to complete as many Ring Muscle-ups as possible. When the minute is up, Partner B will tag Partner A and Partner A will complete as many alternating overhead lunges as possible. When the minute is up, Partner A will tag partner B and partner B will complete as many handstand push-ups as possible…
…Continue this sequence, alternating every minute between work and rest, until each partner has completed 1 minute of work at each of the 7 movements.
*Ring Muscle-ups will have a weighted score of 3 points per rep completed. For example, if 10 muscle-ups are completed, the score will be 30
The score will be total calories and reps completed.
Scaled Movements:
Min 1: Row for Calories
Min 2: Box-Dips
Min 3: Alternating Front Rack Lunges (95 / 65)
Min 4: Hand Release Push-ups
Min 5: Wall-Balls (14 / 10)
Min 6: Bar Facing Burpees
Min 7: Assault Air Bike for Calories (ladies: Airdyne)