BurgFit January 12, 2022
Burgfit 01/12/2022
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
5 AMRAP Burpees, Single Arm Thruster (4×5 amrap 1of4) (AMRAP – Rounds and Reps)
5min AMRAP
5 Burpees Over DB
5 Single Arm Thrusters 35/20
(alternate arms between rounds)
5 Burpees Over DB
5 Single Arm Thrusters 35/20
(alternate arms between rounds)
These are all sprint style workout, all movements should be done unbroken
Rx+:
50/35
Int:
Step-overs
Sc:
20/10
Normal Burpees
Metcon
3min Rest
AMRAP 5 min 10 Toes to bar, 50 DU(4×5 amrap 2of4) (AMRAP – Rounds and Reps)
10 Toes to Bar
50 Double Unders
50 Double Unders
Int:
10 Toes to Eye-level
25 Double Unders
Sc:
10 Knee Raises
50 Single Unders
Metcon
3min Rest
AMRAP 5 Cal Bike, 5 Sandbag cleans(4×5 amrap 3of4) (AMRAP – Rounds and Reps)
5min AMRAP
10/8 cal Bike
5 Sandbag Cleans 80/60
10/8 cal Bike
5 Sandbag Cleans 80/60
Rx+
100/80
Int:
60/40
Sc:
30/20
Metcon
3min Rest
5 AMRAP 100ft Run, 10 Air squats (4×5 amrap 4of4) (AMRAP – Rounds and Reps)
5 min AMRAP
100m Run
10 Air Squats
100m Run
10 Air Squats
100m = 1 rep
Rx+
With a weight vest 20/14#
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