Warm-Up
Mile Run
Strength
10 min EMOM
5 Back Squats
AMRAP in 20 minutes
From 0:00-9:00, AMRAP of:
100 meter Sprint
11 Sit-Ups
11 Air Squats
100 meter Sprint
22 Sit-Ups
22 Air Squats
100 meter Sprint
33 Sit-Ups
33 Air Squats
Continue with this pattern, adding 11 Sit-Ups and 11 Air Squats for each additional round.
Rest 2 minutes
From 11:00-20:00, AMRAP of:
100 meter Sprint
11 Push-Ups
11 Box Jumps (24/20 in)
100 meter Sprint
22 Push-Ups
22 Box Jumps (24/20 in)
100 meter Sprint
33 Push-Ups
33 Box Jumps (24/20 in)
Continue with this pattern, adding 11 Push-Ups and 11 Box Jumps for each additional round.
On a 20-minute clock, complete two 9-minute AMRAPs with a 2-minute rest in between sets. For the first AMRAP, athletes will complete 100 meter Sprint, 11 Sit-Ups and 11 Air Squats. They will repeat this pattern adding 11 reps for each additional round. After the 9 minutes, rest 2 minutes. Then, proceed with the second AMRAP of 100 meter Sprint, 11 Push-Ups and 11 Box Jumps. Continue with this pattern, adding 11 reps to each movement for the additional rounds.
Monday 11/11/24
