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SATURDAY 200711

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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