Updated: Feb 6, 2020
Warm Up
400M Run
5 burpees box jump
5 strict T2B
5 strict pull up
conditioning:
Team of 2
A. AMRAP 9-Minutes
60 DB One arm OH lunges
30 chest To Bar
Rest 4-Minutes
B. AMRAP 9-Minutes
60 DB Box step up
30 Toes To Bar
Rest 4-Minutes
C. AMRAP 9-Minutes
30 burpees facing the DB
30 burpees lateral over the DB
30 burpees Touching Target
Note:
split any How , DB weight 22.5/15KG
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
