2019 Time to WORK Week 1 Day 1
1. Warm Up:
In a 5:00 Window:
run 200
10rep Strict Press
run 200
20m Perfect Bear walk
2. (Weight)
25min. Running Clock…
3 Power Cleans (Climbing)
immediately into;
5 Bench Press (Climbing)
immediately into;
10/07 Calorie Bike Sprint
Rest 60sec. After Each Round
3. “Quick burner”
10min. AMRAP:
30 Russian KB Swings 70/53lb.
30 Double Unders
15 Sit-Ups
4. Mobility
Dead BUGG 20s/10s off x 10
Advanced: After Round 2, switch to 2 Power Cleans and 3 Bench. Then After Round 4, switch to 1 Power Clean and 1 Bench. Looking for maxes.
How many rounds?? That is up to you. I want you to continuously keep moving for 25min, so it will be different for everyone. Score is top lifts combined.