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WC 8th March - Workout 1

The Ambush Lockdown Challenge - Week 11 • 44m

Workout 1 - 40 Min for the whole workout

5 Rounds 

Box Jumps - 15

V-Ups - 10

Rest 3 Mins

into

DB Devil Press - 21

Double Unders or Penguin Taps - 50

DB Devil Press - 15

Double Unders or Penguin Taps - 50

DB Devil Press - 9

Double Unders or Penguin Taps - 50

Rest 3 Mins

21-18-15-12-9-6-3

Goblet Squats

HSPU'S or HRPU's or Handstand Negatives

Up Next in The Ambush Lockdown Challenge - Week 11

  • WC 8th March - Workout 2a & 2b
    56:22
    WC 8th March - Workout 2a & 2b

    WC 8th March - Workout 2a & 2b

    Workout 2a

    EMOM for 24 Minutes
    Min 1 - Hollow Rocks - 20
    Min 2 - Press Ups - 20
    Min 3 - Frog Jumps - 20
    Min 4 - Thrusters (Right Arm) - 15
    Min 5 - Thrusters (Left Arm) - 15
    Min 6 - Burpees - 15

    Workout 2b

    15 Min AMRAP
    DB OH Squats - 20 (10EA)
    Mountain Climbers - 40 (20EA)
    Score - Total Reps

  • WC 8th March - Workout 3a & 3b
    45:40
    WC 8th March - Workout 3a & 3b

    WC 8th March - Workout 3a & 3b

    Workout 3a
    6 Rounds
    6 DB Push Presses (EA)
    6 DB Deadlifts
    6 DB Box Step Ups (EL)
    Rest 3 Mins

    6 Rounds
    12 DB Push Press (EA)
    12 DB Deadlifts
    12 DB Box Step Ups (EL)

    Time Cap - 25 Mins

    Workout 3b
    100 Switchbacks (50EL)
    150 Sit Ups
    Time Cap - 15 Mins

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