080524-080924

Monday

Islands Of Adventure

Until 50 Clusters Are Completed:

2:00 AMRAP

10/8 cals C2 Bike/ 8/6 Echo

10 Lateral Bar Over Burpees

Max Clusters 95/65 remainder of 2:00

Rest 2:00

 

Workout ends at 50 clusters

 

Fitness: Decrease the amount of Clusters or Burpees

Rx+ = 115/80

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Tuesday

Epcot

2 Rounds Not For Time

20 Heel Elevated Goblet Squats

100m DB/KB (2) Farmers Carry

100' Bearhug Sandbag Carry

100' KB (1) Front Rack Carry (250' /side)

Universal

3 Sets For Quality:

:30 Mini Band Pasos March (laying on your back)

10/10 Leg Lifts over DB

8-12 Squats facing the wall (Squat Therapy)

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Wednesday

Power Clean

Every :90 for 12 minutes (8 sets)

1 Power Clean + 1 Front Squat

Disney World

AMRAP 10

3 Power Cleans 155/105

3 Shoulder to Overhead

3 Toes to Bar*

*T2B reps increase by 3 each round

 

Rx+:

205/135

 

Fitness:

3 Slam Ball

3 Push Up

3 AbMat Sit Up*

*Sit Up reps increase by 3 each round

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Thursday

Legoland

For Time W/ a Partner

200 Double Under

1000/800m Row

2000/1600m C2 Bike / 50/40 Echo

 

Rest 3 min

 

100 Double Under

600/500m Row

1500/1000m C2 Bike / 40/30 Echo

 

     Rest 3 min

 

50 Double Under

400/300m Row

1000/800m C2 Bike / 30/20 Echo

Fitness:

250, 200, 100 Single Unders

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Friday

Busch Gardens

6 Rounds For Time:

12/10 Calorie Row/Ski(alt.)

9 Pull Up

 

Fitness:

:40 Machine

Jumping Pull ups/Ring Rows

 

Rx+:

6 Ring Muscle Up

Dinosaur World

3 Sets For Pump Flow:

8 DB (2) Bench Press

16 Banded Pallof Press (8/8)

:40 Single Arm Regular Plank (:20 R + :20 L)