functional fitness

Swim and AMRAP

swim:

300m warm up

2x100m

200m

2x100m

300m

 

20min AMRAP

50 Double Unders

10 Push Ups

10 50lb dumbbell bent over rows each arm

Pull Ups and Swim

EMOM till failure:

1 Pull Up the 1st Min, 2 Pull Ups the 2nd min, 3 pull ups the 3rd min, etc...untill you can non longer complete the same number of pull ups as the minute you are in with 1 min.

 

Swim:

200m warm up

200m sprint

2x200m slower sprint

600m swim

Swim and Grueling WOD

swim:

400m warm up

4 x 100m sprints

2 x 100m breast stroke

2 x 100m butterfly

2 x 100m Back Stroke

2 x 100m 

200m cool down

 

WOD:

5rds w/3min rest in-between each round:

50 Double Unders

15 45lb dumbbell cleans

15 Burpees

50 Double Unders

 

25 Pull Ups