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SATURDAY 200815

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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