*Start at 75% of your 1 RM
Tabata Your Choice
*Pick 4 Movements
*Complete 8 rounds of 20 seconds of work and 10 seconds of rest for each movement.
*Score is your total rep count.
*Note what movements you included.
1000 Meter RowLearn More
3 Rounds for time of:
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Female RX: 185#, 35#, 20″
Athlete’s ChoiceLearn More
100 Push Ups (not HRPUs)
100 Calorie Row
*Complete as many unbroken push ups as you strategize
*Match that number in calories rowed
Score is the time it takes to row 100 calories and complete 100 push ups.
5 Rope ClimbsLearn More
*Use 80% of your 1 RM for all sets
9 Minute AMRAP
5 Floor Press (95/65)
10 Ab Mat Sit Ups
Toes to Bar
Tabata Side Plank HoldsLearn More