10-13-17

10-13-17

WARM-UP

10MINS Coach Led Dynamic Warm-Up


STRENGTH AND CONDITIONING

On a Running Clock:

0:00 to 10:00mins

5min Amrap

-500M Run

-Max Deadlifts in Remaining Time (225/155) (+275/185)

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10:00 to 20:00mins

6min Amrap

-600M Run

-Max Clean And Jerks in Remaining Time (155/105) (+185/125)

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20:00 to 30:00mins

7min Amrap

-700M Run

-Max Thrusters (95/65) (+135/95)


BONUS WORK

Tabata Ab Work:

7mins total: 20secs on/ 10secs off

  1. Flutter Kicks
  2. Frisbee Plate Sliders

 

 

 

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