ADVANCED
"The Empire - ADV"
15 min/AMRAP
7 Push Ups
8 Box Jumps
9 KB Swings 1.5/1pd
FIRE-BREATHER
"The Empire"
15 min
5 sets of Increasing reps starting with one of each then 2 of each, etc up to 5. Work with a compatible partner. Their set is your rest.
Hang Power Clean @ 65% of 1 RM
Hang Squat Clean (same load)
Complete 1 HPC then 1 HSC. Rest. Complete 2 PHC then 2 HSC. Rest. Etc..If you do not reach 5, cycle back to the beginning and repeat until 15 min is up.
For example: Cheech does 1/1, 2/2, 3/3, 4/4 but doesn't complete 5/5 so he goes back to 1/1, 2/2, etc...and continues this for 15 mins.
CA$H OUT:
3 min/AMRAP
Max Double Unders
Penalty: For every miss do 1 burpee
Post Rounds, complete and partial cycles, total and thoughts to comments.
"The Empire - ADV"
15 min/AMRAP
7 Push Ups
8 Box Jumps
9 KB Swings 1.5/1pd
FIRE-BREATHER
"The Empire"
15 min
5 sets of Increasing reps starting with one of each then 2 of each, etc up to 5. Work with a compatible partner. Their set is your rest.
Hang Power Clean @ 65% of 1 RM
Hang Squat Clean (same load)
Complete 1 HPC then 1 HSC. Rest. Complete 2 PHC then 2 HSC. Rest. Etc..If you do not reach 5, cycle back to the beginning and repeat until 15 min is up.
For example: Cheech does 1/1, 2/2, 3/3, 4/4 but doesn't complete 5/5 so he goes back to 1/1, 2/2, etc...and continues this for 15 mins.
CA$H OUT:
3 min/AMRAP
Max Double Unders
Penalty: For every miss do 1 burpee
Post Rounds, complete and partial cycles, total and thoughts to comments.
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