BS 3×6 AHAP
Beginner
4 Rounds
5 Push Ups
5 Dips
5 Pull UPs
5 Supine Pull Ups
Intermediate
6 Rounds
5 Push Ups
5 Dips
5 Pull UPs
5 Supine Pull Ups
Advanced
8 Rounds
5 Push Ups
5 Dips
5 Pull UPs
5 Supine Pull Ups
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Complete 2 rounds for time:
Sprint 100 yards
Rest 45 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 15 seconds
Sprint 40 yards
*Rest 60 seconds between rounds.
Post times to comments.
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5 Squats
5 Sit-ups
5 HSPU
5 Hip Extensions
AMRAP for 20 min
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Row 250m
12 Kettlebell Snatch 1.5pd/1pd
10 Burpees
6 Rounds
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Tabata Row
Tabata Double Under
Tabata Shuttle Sprint
Tabata is 8 rounds of 20 sec on, 10 sec off
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“Spetznaz” +1
For time:
4 rounds of
200m run
12 KB Snatches (#72, #44)
12 Toes to Bar
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