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SATURDAY 200919

Warm-up

Coaches Choice…..


FITNESS 200919

AMRAP 30, Team of 3

60/45 Calorie Row
——-
3 Rounds of
3 DB Power Clean
6 Burpees
9 Air Squats
——-
3 Strict Pull Ups – Each person

60/45 Calorie Row
——-
6 Rounds of
3 DB Power Cleans
6 Burpees
9 Air Squats
——-
6 Strict Pull Ups – Each person

60/45 Calorie Row
——-
9 Rounds of
3 DB Power Cleans
6 Burpees
9 Air Squats
——-
9 Strict Pull Ups – Each person

Continue to go up by 3’s


PERFORMANCE 200919

AMRAP 30, Team of 3

60/45 Calorie Row
——-
3 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
——-
3 Chest to Bar – Each person

60/45 Calorie Row
——-
6 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
——-
6 Chest to Bar – Each person

60/45 Calorie Row
——-
9 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
——-
9 Chest to Bar – Each person

Continue to go up by 3’s


At Home Workout

Complete as many rounds and reps possible in 30 minutes of:
200 Meter Run
2 Alternating Dumbbell Snatches
2 Single Arm Dumbbell Overhead Squats Or Reverse Lunges
200 Meter Run
4 Alternating Dumbbell Snatches
4 Single Arm Dumbbell Overhead Squats Or Reverse Lunges
…and so on…*

*Increase the number of repetitions on the dumbbells by 2 reps every round, and be sure not to favor the same arm for the overhead squats Or Reverse Lunges.


Mobility

Banded Hamstrings
Roll Quads
Roll Posterior

Read more

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