The Ambush Lockdown Challenge - Week 5

The Ambush Lockdown Challenge - Week 5

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The Ambush Lockdown Challenge - Week 5
  • WC 25th January - Movement Standard - Workout 1a, 1b & 1c
    03:44
    WC 25th January - Movement Standard - Workout 1a, 1b & 1c

    WC 25th January - Movement Standard - Workout 1a, 1b & 1c

    Workout 1a
    4 Rounds For Time
    10 V-ups or Tuck Ups
    20 Crunches
    20 Bicycle Twists
    10 Toe Touches
    Time Cap - 10 Mins

    Workout 1b
    3 Sets - ( 5 Min Cap )
    In a 5 Minutes Window complete...

    3 Rounds
    20 - OH Front Lunges
    10 - DB Hang Clean & Jerk

    Rest 90 secs between each set

    Workout 1c
    5 min AMRAP
    ...

  • WC 25th January - Workout 1a, 1b & 1c
    1:00:33
    WC 25th January - Workout 1a, 1b & 1c

    WC 25th January - Workout 1a, 1b & 1c

  • WC 25th January - Movement Standard - Workout 2
    03:15
    WC 25th January - Movement Standard - Workout 2

    WC 25th January - Movement Standard - Workout 2

    Workout 2

    Buy In - 10 Wall Walkers or 20 Walkouts
    into
    50 Hspu's or 100 HRPU's
    50 Weighted Box Step Ups or 50 Bodyweight Step Ups
    100 Single Arm Thrusters
    50 Reverse Burpees or 100 Candlesticks to Sit-Ups
    Buy-Out - 15 Wall Walkers or 30 Walkouts

    Time Cap - 45 mins

  • WC 25th January - Workout 2
    53:22
    WC 25th January - Workout 2

    WC 25th January - Workout 2

    Workout 2

    Buy In - 10 Wall Walkers or 20 Walkouts
    into
    50 Hspu's or 100 HRPU's
    50 Weighted Box Step Ups or 50 Bodyweight Step Ups
    100 Single Arm Thrusters
    50 Reverse Burpees or 100 Candlesticks to Sit-Ups
    Buy-Out - 15 Wall Walkers or 30 Walkouts

    Time Cap - 45 mins

  • WC 25th January - Movement Standard - Workout 3a, 3b & 3c
    02:52
    WC 25th January - Movement Standard - Workout 3a, 3b & 3c

    WC 25th January - Movement Standard - Workout 3a, 3b & 3c

    Workout 3a

    3 Rounds For Time
    20 Hollow Rocks
    20 Leg Lifts
    20 Incline V-Ups
    Time Cap - 10 Mins

    Workout 3b

    3 Rounds
    Z-Press - 10
    Bent Over Row - 10
    Close Grip Press Ups - 10
    Seated Behind The Neck Extensions - 10
    Hammer Curl - 10
    Time Cap - 12 Mins

    Workout 3c

    Part 1 - 
    3 min work; 1 min off
    Ma...

  • WC 25th January - Workout 3a, 3b & 3c
    50:45
    WC 25th January - Workout 3a, 3b & 3c

    WC 25th January - Workout 3a, 3b & 3c

    Workout 3a

    3 Rounds For Time
    20 Hollow Rocks
    20 Leg Lifts
    20 Incline V-Ups
    Time Cap - 10 Mins

    Workout 3b

    3 Rounds
    Z-Press - 10
    Bent Over Row - 10
    Close Grip Press Ups - 10
    Seated Behind The Neck Extensions - 10
    Hammer Curl - 10
    Time Cap - 12 Mins

    Workout 3c

    Part 1 - 
    3 min work; 1 min off
    Ma...

  • WC 25th January - Movement Standard - Workout 4a & 4b
    02:33
    WC 25th January - Movement Standard - Workout 4a & 4b

    WC 25th January - Movement Standard - Workout 4a & 4b

    Workout 4a

    6 Rounds For Time
    Plank Shoulder Taps - 40 (20EA)
    Box Jumps - 20
    DB/KB Thruster - 20 (10EA)
    Time Cap - 22 Mins
    Tiebreaker - weight - heavier is better

    Workout 4b
    6 Rounds For Time
    Air Squats - 50
    Press Ups - 20
    Time Cap - 22 mins

  • WC 25th January - Workout 4a & 4b
    50:59
    WC 25th January - Workout 4a & 4b

    WC 25th January - Workout 4a & 4b

    Workout 4a

    6 Rounds For Time
    Plank Shoulder Taps - 40 (20EA)
    Box Jumps - 20
    DB/KB Thruster - 20 (10EA)
    Time Cap - 22 Mins
    Tiebreaker - weight - heavier is better

    Workout 4b
    6 Rounds For Time
    Air Squats - 50
    Press Ups - 20
    Time Cap - 22 mins

  • WC 25th January - Workout 5
    52:25
    WC 25th January - Workout 5

    WC 25th January - Workout 5

    Workout

    40 Min AMRAP
    60 Double Unders
    30 Goblet Squats
    15 HSPU's or HRPU's
    15 Burpee Box Jump Overs or Burpee Chair Step Ups

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