Capasity Workout:
“Bang for the Buck Sunday”
A, EMOM 12 min (3 sets) (Min18-30)
1, 8 Left Leg Box Step Up (see video below) (RIR 2)
2, 8 Right Leg Box Step Up (see video below) (RIR 2)
3, 12 Box Blocked Bent Barbell Row (see video below)
4. Rest
B, E3MOM for 15 min: (5 Rounds) (Min 34-49)
20/15 Cal Erg
7 Shuttle Runs (2*7.5 m)
Max Burpee Pull Ups
* Restart every 3 min, no rest in between sets
C, E30 sec for 3 min (Min 52-55)
1, 20 sec L Hang/Tucked Hang
2, 20 sec Hollow Hold
3, 20 sec Tuck Ups
Tri Erg Workout:
Partner Workout:
A, 10 min Amrap:
Athlete 1: 12/9 cal Ski Erg
Athlete 2: 30 m Farmers Carry 2*22.5/15 kg (50/35 lbs) (L1 15/10 kg (35/20lbs))
– Rest 2 min
B, 10 min Amrap:
Athlete 1: 12/9 Cal Bike Erg
Athlete 2: 12 Wall Balls 9/6 kg (20/14 lbs ) (L1 6/4 kg (14/10 lbs))
– Rest 2 min
C, 10 min Amrap:
Athlete 1: 12/9 cal Row
Athlete 2: 12 KB Russian Swing 16/12 kg (35/25 lbs) (12/8 kg (25/9 lbs))
