training room in-house november 2024

4 laps Run (any) 2 laps Med Ball Carry @9KG  (A+B)** 4 laps Run (any) 2 laps 1 x KB  Carry @16kg  (C+D)** 4 laps Run (any) 2 laps OH 1  x plate carry @10kg (A+C)** 4 laps Run (any) 2 laps 2 x DB Farmers Carry  @15kg (B+D)** T.C: 25mins  Athletes A,B,C and D need to be pre-determined ** Athletes go through the 2 laps together and share the “carry” as desired. The changeover of the object needs to be made from the ground.   TIE BREAK : EACH COMPLETED LAP COUNTS AS A REP

EMOM 14Min: Min 0-1: AMRAP LUNGES SYNC* (Athlete A: Body weight Lunges; Athlete B: Lunges holding 1 x 10kg & 1 x 12.5kg DB; Athlete C: Lunges holding 1 x 15kg & 1 x22.5kg DB, Athlete D Lunges holding 1 x Sand Bag) **Sync knee on the floor; all same leg; all alternating.  Min 1-2: REST Min 2-3: AMRAP BURPEES SYNC*  (Athlete A&B: Burpees Over The Line; Athlete C: Burpee Box Step Over; Athlete D: Burpee Box Jump Over)  **Sync chest on the ground; All same side of line/box. Min 3-4: REST Min 4-5: AMRAP SQUAT SYNC* (Athlete A: Body weight Squat; Athlete B: Squat holding 1 x 10kg & 1 x 12.5kg DB; Athlete C: Squat holding 1 x 15kg & 1 x22.5kg DB, Athlete D Squat holding 1 x Sand Bag)  **Sync at the top Min 5-6: REST Min 6-7: AMRAP DB  HANG SNATCHES SYNC* (Athlete A @ 10kg, Athlete B @ 12.5kg, Athlete C @ 15kg, Athlete D @ 22.5kg)   **Sync at the top Min 7-8: REST Min 8-9: AMRAP SQUAT SYNC*  Min 9-10: REST Min 10-11: AMRAP BURPEES SYNC* Min 11-12: REST Min 12-13: AMRAP LUNGES SYNC* Min 13-14: REST