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SATURDAY 200606

Warm-up

200m Jog

Coaches Choice….


FITNESS 200606

With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Dumbbell Push Presses
10:00 – 30 Strict Pull-Ups
15:00 – 75 Goblet Squats
20:00 – 75 Box Jump or Step-Overs
25:00 – 800 Meter Run


PERFORMANCE 200606

With a continuous running clock, perform the following for times:

0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run

Track your working time. You should have close to a minute rest at each station.


At Home- AMRAP 1

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
16 Kettlebell Sumo Deadlifts
12 Alternating Reverse Lunges with Goblet Hold


At Home AMRAP 2

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
8 Single-Arm Dumbbell Power Cleans (Right Arm)
8 Single-Arm Dumbbell Power Cleans (Left Arm)
12 Alternating Reverse Lunges with Goblet Hold


Mobility

LAX to feet/Traps/Shoulders
Roll Posterior
Banded Lats and Shoulders

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