Saturday, February 17

February 22, 2018

 

:20 Seconds
Move in large circle set-up with cones.

Light Jog
Quad Stretch
Knee to Chest
Solider Kicks

Moderate Jog
Side Lunge
Walking Samson
Walking Spidermans

Fast Jog
Push-up to Down Dog
Air Squats
Slow Burpees

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

“Go Time” (AMRAP - Rounds and Reps)

Teams of 3
AMRAP 20:
16/12 Row/Bike
8 Burpees
4 Clean and Jerks (115/85)*

In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. The weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125). In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively. Teams will use one barbell and add weight, but if there are athletes who plan on using different weights, having multiple barbells is appropriate. Burpees are normal standard, just having to hit chest and thighs and reach full extension. Ensure that the room is set up in a manner where athletes doing burpees are not in harms way of dropping barbells.

Rx+ Start at 135/95, end with 215/145

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