Beat the clock

/in /by

Beat the clock

Pre-Workout
10-15 low back EXT
low back stretch 30 secs
https://www.youtube.com/watch?v=GtOtjmUgWQg

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock
If you can do more than 20 perfect push ups stay on toes
10-15 primal setup
10 or less go knees

LIFT
bench press
SS lunge
5-4-3
3x

dips
sissy squat

trx tricep exy

2 min blitz
furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

Beat the Clock (AMRAP – Rounds)
30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1
8 swings Green/Black
8 push ups
8 Front squat 2 Purple/ 2 red
4 burpees

Round 2
9 swings
9 push ups
9 Front squat
5 burpees

round 3
10 swings
10 push ups
10 front squats
6 burpees
and so on till it no longer possible

round 4 11/7
round 5 12/8
round 6 13/9
round 7 14/10

record completed number of rounds
4 solid, 5 great, 6 elite, 7 max

Print Friendly, PDF & Email