Saturday, November 16

November 28, 2019

ACTIVATION
60 Seconds
Easy Row
Active Divebombers - https://www.youtube.com/watch?v=SrM4_RvFQf8
Slow Air Squats

40 Seconds
Moderate Row
Kettlebell Suitcase Deadlifts (20s Each Side)
Kettlebell Waiter Squats (20s Each Side) - http://youtu.be/GWjuBPrUQiI

20 Seconds
Faster Row
Kettlebell Deadlifts
Kettlebell Goblet Squats

*Performed With Lighter Kettlebell Weight

Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

4th Down (3 Rounds for reps)

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (50/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (50/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (50/35)
9 Thrusters (115/85)

Score is total reps across the three rounds, where we'll enter three separate scores (system finds the sum for us). For reference:
One full round in the 1st AMRAP - 63/57
One full round in the 2nd AMRAP - 45/35
One full round in the 3rd AMRAP - 27/21

4 minutes on and 4 minutes off in this high intensity interval piece
Whenever there is rest built in, we want to try to rest as little as possible during the work periods
Let's choose weights that allow that to happen today
In the first round, we're looking for athletes to choose weights/reps that allow them to complete 1 full round
Suggested timeline for a full round completed in the first round:
Row: ~1 Minute
Kettlebell Swings: ~90 Seconds
Thrusters: ~90 Seconds

 

The Fire

2rds (:45 on :15 off)
Plank
Hollow Rock Hold
Russian Twist
V-Ups

 

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