Thursday April 21st

2 Rounds
3 Inchworms + Pushup
10 Kip Swings
:30s HS Hold
AMRAP 6 Minutes
10 Burpees
20 Kettlebell Swings
30 Double Unders/:30 Practice

In team of 3
12 Min amrap
rotate through one of the following movements, not spending more than 30 to 40 seconds on it, then switching out
– Handstand walk to a set distance
-wall walks
-Handstand hold
-Double DB presses

AMRAP 15 Minutes
10 Chest to Bar Pull Ups
20 KB Swings 53/35lbs
60 Double Unders or no more than 1:15 of attempts or sub out 10-14 cals (something that takes you a minute) on a bike. Not subbing 120 singles for doubles today.

Feel: Muscle Overload/Gas

Pacing: Sustain

Target Score: 7+ Rounds

Firebreather Score: 9+ Rounds


  • Chest to Bar: Should be 1-2 Sets. If an athlete cannot perform 5 chest to bar pull ups consistently, scale to chin over bar, or banded or ring rows
  • KB Swing: Should be 1-2 Sets. Reduce loading before reps. If overhead injury is an issue, scale to Russian KB Swings
  • Double Unders: Should not exceed :60 in any round.

Coach Focus: Today’s workout will have a varying feel based upon your athlete’s fitness level. Your fittest athlete will likely receive more gas-feeling stimulus, whereas your average/normal members will get stopped due to forearm pump/fatigue. All athletes should have aversion that should allow them to perform 1 round approximately every 2 minutes.