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SATURDAY 200912

Warm-up

Coaches Choice


FITNESS 200912

In Teams of 3….

Against a 12-minute running clock…

100/70 Calorie Assault Bike
Then in the remaining time….
8 KB Swings
8 Box Step Overs

Rest 2 minutes, and when the clock reaches 14:00…

Against an 10-minute running clock…

70/50 Calorie Assault Bike
Then in the remaining time….
4 Alternating DB/KB Snatch Reverse Lunges
8 Burpee Box Step Overs

Rest 2 minutes, and when the clock reaches 26:00…

Against a 8-minute running clock…

50/35 Calorie Assault Bike
Then in the remaining time….
4 KB Thrusters
8 Single KB Box Overs

***One the AMRAP portions- each person complete the couplet before the next person starts.


PERFORMANCE 200912

In Teams of 3….

Against a 12-minute running clock…

100/70 Calorie Assault Bike
Then in the remaining time….
4 Devil Presses (50/35)
8 Box Jump Overs (24/20)

Rest 2 minutes, and when the clock reaches 14:00…

Against an 10-minute running clock…

70/50 Calorie Assault Bike
Then in the remaining time….
4 Alternating DB Snatch Reverse Lunges
8 Burpee Box Jump Overs (24/20)

Rest 2 minutes, and when the clock reaches 26:00…

Against a 8-minute running clock…

50/35 Calorie Assault Bike
Then in the remaining time….
4 DB Thrusters (50/35#)
8 Single DB Box Overs (20″)

***One the AMRAP portions- each person complete the couplet before the next person starts.


At Home- 5K Run interrupted

Complete for time:
5,000 Meter Run*
*Every 3 minutes, including 0:00, perform 5 Burpees + 10 Alternating Leg V-Ups


Mobility

LAX to feet and Shoulders
Roll Posterior
Banded Lat Stretch

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