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SATURDAY 200905

Warm-up

Coaches Choice…


FITNESS 200905

In a team of 3-
AMRAP 25:

Partner 1- Partner Runs 400m
Partner 2- 8 Alternating DB Snatches + 50 Single Unders- Plank remaining time until runner returns
Partner 3- Max Cal on Rower

*Rotate once runner gets back
Accumulate as many rowing Calories as a team


PERFORMANCE 200905

In a team of 3-
AMRAP 25:

Partner 1- Partner Runs 400m
Partner 2- 8 Snatches( 96/65#) + 25 Double Unders- Plank remaining time until runner returns
Partner 3- Max Cal on Rower

*Rotate once runner gets back
Accumulate as many rowing Calories as a team


At Home Double AMRAPS

Complete as many rounds and reps possible in 20 minutes of:

50 Single-Arm Dumbbell Push Press (alternate every 5 reps)
200 Meter Run
50 Goblet Hold Lunges
200 Meter Run
50 Alternating Contralateral V-Ups or Situps
200 Meter Run

Rest until the clock reaches 25:00 and then begin…..

Complete as many rounds and reps possible in 10 minutes of:
20 Single-Arm Dumbbell Push Press (alternate every 5 reps)
200 Meter Run
20 Goblet Hold Lunges
200 Meter Run
20 Alternating Contralateral V-Ups or Situps
200 Meter Run


Mobility

LAX to Feet
Roll Posterior
Couch Stretch

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