CLASS WORKOUT
| AMRAP 4’ 30 burpees broad jump (H 1m50 / F 1m) Max pull up 1’ rest AMRAP 5’ 30 burpees box jump Max Chest to bar 1’ rest AMRAP 6’ 30 devil press @ 1 dumbbell Max bar muscle up – EMOM 3’ x3 Min 1: Max time pull up hold 90 degrés Min 2: 20s push up hold 90 degrés + max push up Min 3: rest |
ADVANCED ATHLETES
| AMRAP 4’ 30 burpees broad jump (H 1m50 / F 1m) Max pull up 1’ rest AMRAP 5’ 30 burpees box jump Max Chest to bar 1’ rest AMRAP 6’ 30 devil press @ 1 dumbbell Max bar muscle up – EMOM 3’ x3 Min 1: Max time pull up hold 90 degrés Min 2: 20s push up hold 90 degrés + max push up Min 3: rest – 3x – 2’ rest 20 reverse hyper @ 50/30kg 15 double kebtbl sumo squat @ 24/16kg 1 montée d’escalier w/ medball 50kg/30lb |
