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WC 15th March - Workout 1a, 1b & 1c

The Ambush Lockdown Challenge - Week 12 • 46m

Workout 1a
10 min Amrap

20 AB crunches
10 Straight leg deadlifts each leg
15 goblet squats

3 min rest

Workout 1b
10 min Amrap

30 Hollow Rocks
20 DB deadlifts each leg
30 Air Squats

3 min rest

Workout 1c
10 min Amrap

30 box jumps
30 press-ups
30 Ab Mats

Up Next in The Ambush Lockdown Challenge - Week 12

  • WC 15th March - Workout 2a & 2b
    51:10
    WC 15th March - Workout 2a & 2b

    WC 15th March - Workout 2a & 2b

    Accessories:

    Z Presses - 10 EA
    Super mans - 20 Reps
    Mountain Climbers - 15 EL
    Bicep Curls - 10 EA
    DB OH Back Lunges - 10 EL

    5 RFT

    WOD:

    DB Squat Snatches - 10 EA
    DB single arm high pulls - 10 ES
    Split Jerk Push Presses - 10 EA

    5 RFT

  • WC 15th March - Workout 3a, 3b & 3c
    54:54
    WC 15th March - Workout 3a, 3b & 3c

    WC 15th March - Workout 3a, 3b & 3c

    Workout 3a
    Tabata - Reverse Burpees
    Tabata - Candle sicks
    Tabata - Press Ups

    Workout 3b
    15 Min AMRAP
    DB Thrusters - Ascending ladder by 2EA starts at 10 each arm
    Dubble Unders - 25 reps

    Workout 3c
    100 Burpees For Time

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