O4W Thursday 1/24 – KB Strength AMRAP

Extended warm up with TGU + Carry (12 min warm up)

4-6 min regular warm up and then go over TGU form from the ground all the way to the standing over head position, then back down. Switch sides.

Then add weight if permitted. Campers then will perform a TGU to the standing position, go into a overhead carry (width of the gym), then go back down. Switch sides and repeat (6-8 min)


KB Strength AMRAP (25 min)


10 KB Bent Over Row (Total) or 5 Pull Ups (unassisted)

8   KB Swings

6   1 Arm KB Push Press (Total)

4   2 KB Squats

2 Turkish Get Ups (per side)