1 Round Standard Warm-Up
Then
Group Warm-Up
Then
Strength: Bench Press (5, 5, 5+)
Then
AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)
Post BP AMRAP weight and reps, number of rounds including partial rounds and weight used for workout.
Showing posts with label AMRAP. Show all posts
Showing posts with label AMRAP. Show all posts
Thursday, October 4, 2012
Wednesday, September 26, 2012
Wednesday, September 26, 2012 - Workout
1 Round Standard Warm-Up
Then
Group Warm-Up
Then
Strength: Front Squat (5x2)
Then
4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)
(3 min rest between rounds)
Post front squat 2RM, Total number of deadlifts, box height and DL weight to comments.
Then
Group Warm-Up
Then
Strength: Front Squat (5x2)
Then
4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)
(3 min rest between rounds)
Post front squat 2RM, Total number of deadlifts, box height and DL weight to comments.
Wednesday, September 19, 2012
Wednesday, September 19, 2012 - Workout
2 Rounds Standard Warm-Up
Then
Shoulder Mob & Power Snatch
Then
AMRAP in 15 Minutes:
- Double Unders until miss
- Run 200m
(Scale: Singles)
At start begin doing double unders until the first time you mess up. Run 100m, and then start double unders again.
Post total number of double unders to comments as well as number of rounds.
Then
Shoulder Mob & Power Snatch
Then
AMRAP in 15 Minutes:
- Double Unders until miss
- Run 200m
(Scale: Singles)
At start begin doing double unders until the first time you mess up. Run 100m, and then start double unders again.
Post total number of double unders to comments as well as number of rounds.
Thursday, September 13, 2012
Thursday, September 13, 2012 - Workout (Different Time)
Tonight's workout will be at 5:30. If that doesn't work for you there is an alternate workout posted below that you can complete on your own.
2 Rounds Standard Warm-Up
Then
AMRAP in 20 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Scaled - 3/6/9 and/or shortened time.
Post total number of rounds and any modifications to comments.
2 Rounds Standard Warm-Up
Then
AMRAP in 20 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Scaled - 3/6/9 and/or shortened time.
Post total number of rounds and any modifications to comments.
Sunday, September 9, 2012
Monday, September 10, 2012 - Workout
2 Rounds Standard Warm-Up
Then
Strength: Deadlift
The
AMRAP in 7 Minutes -
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups
Rest 3 minutes and repeat AMRAP
Post AMRAP weight and reps for DL and number of rounds, PC weight, and pull-up mods.
Then
Strength: Deadlift
The
AMRAP in 7 Minutes -
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups
Rest 3 minutes and repeat AMRAP
Post AMRAP weight and reps for DL and number of rounds, PC weight, and pull-up mods.
Monday, July 9, 2012
Monday, July 9, 2012 - Workout
Last second change because of Rain -
7 min AMRAP
- 7 Push-Ups
- 14 Kettlebell Swings (53/35)
3 min Rest
7 min AMRAP
- 7 Dumbbell Thrusters (35/20)
- 100m Sprint
The class will be split in half and half will start on each AMRAP and switch after the rest period.
Post total number of rounds for both AMRAP's.
7 min AMRAP
- 7 Push-Ups
- 14 Kettlebell Swings (53/35)
3 min Rest
7 min AMRAP
- 7 Dumbbell Thrusters (35/20)
- 100m Sprint
The class will be split in half and half will start on each AMRAP and switch after the rest period.
Post total number of rounds for both AMRAP's.
Subscribe to:
Posts (Atom)