8point5 Training

10 Min AMRAP (As Many Rounds and Reps as Possible)  10 Weighted Step Ups (alternating)8 Upright Rows Score: Total Rounds and Reps  For the step ups you can hold a weight in each hand.  Put your whole foot on whatever you are stepping on.  Make sure you don't allow your knee to cave in.  Press up off your heel and stand up completely.  Lower to the ground and switch feet.  For each round you will do 10 reps alternating so that ends up being 5 per side. For the upright row begin with both hands on the KB or DB’s...

20 Min AMRAP:(As Many Rounds and Reps as Possible)30 Second Row, Run, Bike, Single Skips or Taps4 Bent Over Rows6 Push Ups8 Air Squats Score: Total Rounds and Reps in 20 Minutes 30 Seconds of Single skips with the skipping rope, taps against the kettlebell or rowing, running or the bike if you want to mix it up! Bent over rows, hinge at the hip with your back flat. Hold the KB’s in each hand and let them hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weights to your rib cage with...

7 ROUNDS FOR TIME  7 Burpee Step Ups7 Goblet Squats7 Push Press Score: Total Time  For the Burpee Step Ups - jump or step your feet back, perform a push up and then jump or step back to standing and then step up to a box/step/bench. Ensure your chest and thighs hit the floor on each rep and your foot is fully on the box/step and fully extend through your hips at the top of each step up rep.  For the Goblet Squat hold the weight at your chest.  Feet shoulder width apart with the heels down.  Lift your chest and...

12 Min AMRAP (As Many Rounds and Reps as Possible)20 Single Unders, Taps, Hop Overs10 Bent Over Rows3 Inchworms Score: Total Rounds and Reps completed in 12 Mins. Single skips with the skipping rope, taps against the kettlebell or hop overs.  For the hop overs, stand facing the object and hop over it. Then you will turn around and hop back over the object.  You can use something as low as a dumbbell or kettlebell or something more challenging. Bent over rows, hinge at the hip with your back flat. Hold the KB’s in each hand and let them hang...

METCON FOR TIME Part 1: 30 Snatch 15 Burpees 20 Snatch  10 Burpees 10 Snatch  5 Burpees Score: Total Time **REST** Part 2: 5 Burpees 10 Cleans  10 Burpees  20 Cleans  15 Burpees 30 Cleans    Score: Total Time    Two scores to get today complete Part 1, take some rest then reset the clock and complete Part 2.  KB/DB Snatch - break up / alternate as you like.  For the burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into a jump with a clap...