Calisthenics Day! Part 1
AMRAP 10 mins w/ Buy-in: 1200 m, Burpee-to-Target, 6 ins, Air Squats, and Scissor Kicks
In 10 mins do:
Run, 1200 m
then in the remaining time, AMRAP of:
10 Burpee-to-Target, 6 ins
20 Air Squats
30 Scissor Kicks
Every 10 minutes, run a distance that will take you around 6 minutes, and then use the remaining time to work the AMRAP. At the next 10:00 mark, stop where you are and go back out for a run. When you get back, pick up where you left off. Start the workout with a run then repeat this at 10:00 and 20:00
The run does not count for your score. Your score is your rounds and reps.
RED: 1200m, reps better be perfect (hands TOUCH a target that's 6" beyond extension reach, squat is deep and EXTENDED HIPS at the top, straight legs and pointed toes on Scissor Kicks #stylepoints)
BLUE/PINK: 1000m
GREEN: 800m
YELLOW: As able
AMRAP 30:
-10 Burpees to Target
-20 Air Squats
-30 Scissor Kicks
Scissor Kicks:
-start with feet six inches off the ground
-raise one leg to vertical, with your ankle passing directly over your hips while your other leg is at 6"
-Switch positions
-the are on a "1-count" so just count to 30 (each leg will be straight up 15 times)
PART 2:
AMRAP 10 mins w/ Buy-in: 1200 m, Burpee-to-Target, 6 ins, Air Squats, and Scissor Kicks
In 10 mins do:
Run, 1200 m
then in the remaining time, AMRAP of:
10 Burpee-to-Target, 6 ins
20 Air Squats
30 Scissor Kicks
PART 3:
AMRAP 10 mins w/ Buy-in: 1200 m, Burpee-to-Target, 6 ins, Air Squats, and Scissor Kicks
In 10 mins do:
Run, 1200 m
then in the remaining time, AMRAP of:
10 Burpee-to-Target, 6 ins
20 Air Squats
30 Scissor Kicks