banner

SATURDAY 200829

Warm-up

Coaches Choice!


FITNESS 200829

Teams of 3
AMRAP 30:

5 Hanging Leg Raises
7/5 Calories on Rower
10 DB Alternating Hang Power Snatches

Dumbbell Increases Every 6 Rounds (Twice Per Teammate):


PERFORMANCE 200829

Teams of 3
AMRAP 30:

5 Toes to Bar
7/5 Calorie Bike Erg
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)


AMRAP 10 Dumbbell

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
10 Single-Arm Overhand Lunge (Right Arm)
10 Single-Arm Overhand Lunge (Left Arm)
10 Single-Arm Push Press (Right Arm)
10 Single-Arm Push Press (Left Arm)
10 Single-Arm Power Cleans (Right Arm)
10 Single-Arm Power Cleans (Left Arm)


10 Minute Jog

When the running clock reaches 20:00, perform the following…

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh


AMRAP 10 Carry

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
100-Foot Farmer’s Carry
10 Dumbbell Deadlifts


Mobility

Mash Lats on Roller
Banded Hamstrings
Couch Stretch

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin