05/02 – Leaning Tower of Pisa
February 5, 202407/02 – Eiffel Tower
February 7, 2024WARM-UP
2 sets:
• 10 Banded Fire Hydrants (each)
• 10 Banded Glute Bridges
• 10 Banded Squats
-into- 8:00 AMRAP:
• 30-second Air Bike
• 4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups
• 2 KB Suitcase Deadlift per side
• 3 Back Squats (empty bar-build across sets)
STRENGTH
5 sets x 3 Back Squats @80% of Heavy Single (Week 1)
• Complete a set on the 2 minutes
WORKOUT PREP
1 set:
• 5/4 Calorie Air Bike (at workout pace)
• 3 Toes to Bar
• 10ft Sandbag Carry
• 1 Bar Muscle Up
“BIG BEN”
FIRE
Teams of 2 – 4 Rounds (22min cap):
• 30/24 Calorie Air Bike
• 30 Toes to Bar
• 60m Farmer Carry 32s/24s
• 10 Bar Muscle Ups
• *Split reps as needed*
WATER
• 24/20 Calorie Air Bike
• 24 Toes to Bar
• Farmer Carry 24s/16s
• 6 Bar Muscle Ups
EARTH
• 20/16 Calorie Air Bike
• 20 Hanging Knee Raises
• 10 Jumping Chest to Bar
