- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up
Strength:
- Week 1 - Power Clean
Conditioning:
Part 1 - Run 800m
Rest about 3 Minutes
Part 2 -
30 - 20 - 10 -
- Box Jumps
- Row for Calories
Rest about 3 Minutes
Part 3 -
AMRAP in 6 Minutes -
- 15 Unbroken Squats
- 30 Unbroken Double Unders (or 100 Singles)
If you break either the squats or double unders then start that set over.
Rest about 3 Minutes
Part 2 -
30 - 20 - 10 -
- Box Jumps
- Row for Calories
Rest about 3 Minutes
Part 3 -
AMRAP in 6 Minutes -
- 15 Unbroken Squats
- 30 Unbroken Double Unders (or 100 Singles)
If you break either the squats or double unders then start that set over.
Post results for each part of the workout to comments.
Power Clean - 95, 105, 6 reps @ 125
ReplyDeleteWorkout 1 (800m) - 3:48
Workout 2 (30-20-10): 7:12
Workout 3 (squats/jump rope): 6 rounds + 15 squats + 24 jump ropes
6 rounds really?
DeleteRodney Freeburn
ReplyDeletePower clean 80,90,13 reps @ 105
WO#1 3:54
WO#2 10:15 w/ 20 in box
WO#3 3 rounds + 15 squats + 27 singles
60-70-75
ReplyDelete5-5-10
4:12 800 m
9:13 box jumps & row
3 rounds
Jessica
ReplyDeletePC 70, 80 DNF
800- 3:38
10:31, 20" Box
3 rounds + 15 squats
PC 55 60 70 amrap 20
ReplyDelete800m 4:51
24"box no ideal time(Faydra is not my friend)
3 rounds 15 squats 5 jump ropes
hurt all night, man that was stuff
maybe it was 2 rounds and the other because Faydra was ahead of me.
Delete9:30 Box jumps/row 30/20/10
ReplyDelete2 rounds JR/squats(3rd round 7)
6:06 800 meters
Am rap 55/65/75(8 reps)
DeletePC 1 rep max 155#
ReplyDelete800m--6:30
singles/squats--3 rounds even
30/20/10 12" box jumps/row/calories--8:35
60,70,75 (11reps)
ReplyDelete800 run ?
10:23
5 rounds plus 15 squats and 3 singles