In Part 1, we are starting our second week of the 4 week 10-rep cycle.  In this second week we are completing our “test” week to explore and establish a load that is hopefully heavier than last week.  In part 2, This 12-minute AMRAP is all about intensity and quick transitions. The box jumps will keep your heart rate up, the thrusters test your strength and endurance, and the bar-facing burpees add a cardio and agility challenge. The key is to move efficiently and stay consistent, aiming to keep a steady pace from start to finish. Our rounds should take 1:20-2:00 each time allowing us to complete 6-9 rounds. 

Score | Total round and reps in the 12 Minutes.

Box Jumps | 0:30-0:40 seconds each round.

Thrusters | Light barbell should allow for unbroken reps all the way through the 12 minutes. 

Bar Facing Burpees | 0:30-0:40 seconds each round. 

Chest Up

Cue athletes to keep their chest lifted and shoulders back throughout the movement.

Maintaining an upright torso helps prevent forward lean and keeps the bar path over the midfoot for better balance and control.

BOX JUMP

Reduce Reps
Reduce Box Height
Box Step-Ups
18 Squat Jumps
Reverse Lunges 

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THRUSTER

Reduce Loading
Reduce Reps
Thruster to Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
12 Air Squats

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BAR FACING BURPEE‍

Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
Calories On Any Machine

Have athletes look back to see if they completed this last year.  Lets see if we can improve that score!