Warm-up
Coaches Choice…
FITNESS 200815
In teams of three, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Biking
12 Kettlebell Swings
12 Goblet Squats
12 Single-Arm Kettlebell Push Presses
6 Burpees
PERFORMANCE 200815
In teams of Three, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
3 Muscle Ups (Ring or Bar)
Active Warm up at home
Against a 2-minute running clock…
200 Meter Run
Max Reps of Box Step-Ups
Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.
Max DB Snatches
When the running clock reaches 10:00…
Against a 2-minute running clock…
200 Meter Run or 75 Double-Unders
10 Double Dumbbell Deadlifts
Max Reps of Double Dumbbell Snatches
Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.
3RFT Run-Step Ups- DB
When the running clock reaches 20:00…
Three rounds for time of:
200 Meter Run
20 Box Step-Ups
50 Double-Unders
10 Double Dumbbell Deadlifts
10 Double Dumbbell Snatches
Mobility
Roll Posterior
LAX to Feet and Shoulders
Couch Stretch
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