3/22/16

BPT KB.JPG

Core session

3 rounds - not for time

20 leg raisers: lie on back and lift legs 90 degrees.  No bend in knees allowed.  Control legs back to the floor. 

60 second plank hold. 

20 sit-ups. 

 

WOD

4 rounds for time 

30 American KB swings HEAVY AF. 

20 high box jumps. 

10 KB strict press (goblet style) using the same KB. 

The goal is to go unbroken with the kettlebell, but it should be VERY hard to do so. 

3/15/16

3/15/16

Warm up/mini WOD:

3 rounds not for time

1 min assault bike at 60%

10 burpees (slow and steady)

50 single jump ropes

WOD:

13 min AMRAP

1 pullup and 2 push-ups

2/4

3/6

4/8

5/10

After 5/10 start back at 1/2 and climb back up to 5/10

Pull-up scaling options:

Strict weighted CTB (hardest)

Strict CTB

Strict pull-up

Kipping CTB

Kipping regular

Jumping kip for newbies

3/9/16

3/9/16

In teams of 3...

1 min assault bike sprint with a running clock (1 person works at a time; each person sprints 1 min for max cals).

1 min rest after all 3 have ridden.

3 min AMRAP gym sprint relay (1 person works at a time; each person runs down and back; continue AMRAP for 3 min).

1 min rest.

Repeat the bike sprints.

1 min rest.

Repeat the 3 min AMRAP gym sprint relay, except with burpee broad jumps (1 person works at a time; each person does 1 length of burpee broad jumps and jogs back to their team mates).

1 min rest.

Repeat the bike sprints.

1 min rest.

Repeat 3 min AMRAP gym sprint relay (with running).

Score is cals + plus lengths.