10/15/2024
Ben & Jerry’s
Affiliate Compete (RX+)
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
30/24 Calorie Air Bike
30 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
15/12 Calorie Air Bike
20 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
Max Burpee to Bar (6in) in the remaining time
Freedom (RX'd)
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Or V-Ups)
4 Wall Walks
30/24 Calorie Air Bike
30 GHD Sit Ups (Or V-Ups)
3 Wall Walks
15/12 Calorie Air Bike
20 GHD Sit Ups (Or V-Ups)
2 Wall Walks
Max Burpee to Bar (6in) in the remaining time.
**18 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then. **
Independence
20:00 AMRAP
50/40 Calorie Air Bike
30 V-Ups
3 Wall Walks
25/20 Calorie Air Bike
25 V-Ups
2 Wall Walks
12/10 Calorie Air Bike
12 V-Ups
1 Wall Walk
Max Burpee to Bar (6in) in the remaining time.
Liberty
20:00 AMRAP
30/24 Calorie Air Bike
30 Sit Ups
30ft Bear Crawl
20/16 Calorie Air Bike
20 Sit Ups
20ft Bear Crawl
10/8 Calorie Air Bike
10 Sit Ups
10ft Bear Crawl
Max Up Downs in the remaining time.
Target number of Reps: 25+ reps
Minimum number of Reps before scaling: 15 reps
Mayhem Mini-Pump: Core
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds