WEDNESDAY 170111

Threshold Mash-up Training

As Many Repetitions As Possible in 1:00 (AMRAP) of Pull-ups

Rest 1:00

As Many Repetitions As Possible in 1:00 (AMRAP) of Box Jump

Rest 1:00

As Many Repetitions As Possible in 1:00 (AMRAP) of Wallball Shots (20lb. /14lb.)

Rest up to 3:00 and configure 40% threshold for each skill then,

For 12:00 (3 Rounds Each)

Minute One: Concept 2 Row, 20 Calories (Men) or 15 Calories (Women)
Minute Two: Pull-ups (40 % Threshold)
Minute Three: Box Jumps (40% Threshold)
Minute Four: Wallball Shots (40% Threshold)

Note: Today we are training with the now world-famous Threshold Mash-up Training methodology as detailed in Greg Amundson’s new book Firebreather Fitness. The only station outside the threshold will be the Concept 2 Row, which is set at 20 / 15 calories for men and women, respectively.

Nathan – A Champion in Mind, Body and SPIRIT

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (Class III 6:00 to 6:45 PM at Krav Maga_

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