Warm-up
Coaches Choice today….
FITNESS 200711
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Down Ups
10 One Arm Dumbbell Clean and Jerks
Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
PERFORMANCE 200711
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Down Ups
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105
Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
At Home Warm-up
12 Minute Run @ 75-80% Effort
AMRAP 8 after run
When the running clock reaches 12:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
4 Burpees
8 Push Ups
12 Lunges
12 Minute Run
When the running clock reaches 20:00, perform the following…
12 Minute Run @ 75-80% Effort –
This 75-80% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh
Second AMRAP 8 at home
When the running clock reaches 32:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
20 Burpees
40 Push Ups
60 Lunges
Mobility
LAX to Traps and Shoulders
Roll Posterior
Mash Quads
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