Warm Up: Coaches Choice + Fitness: Tuesday 04-22-14: Strength & Skill: Push Jerks, build up with technique in 10 mins (power or split) If you feel comfortable with your technique, build up towards a heavy single. + Workout: 18 Min Amrap of: 9 Dumbbell or Barbell S2Os (form will dictate) 9 Wall Balls for Accuracy Target 10/9 ft 9 KB Swings- try to go a little heavier 9 Box Jumps- step/downs as needed Advanced fitness athletes, scale this workout up to the performance rep scheme. Performance: Tuesday 04-22-14 Strength & Skill: Push Jerks, build up to a heavy single in 10 mins (power or split) Workout: 18 Min Amrap of: 18 Shoulder to Overhead 135/95# 18 Wall Balls 20/14 18 KB Swings 70/53# 18 Box Jumps 24/20 Competitors: Tuesday 04-22-14 Workout: 10 min amrap @ 80-85% 100 M Run 5 DL 225/155# 5 HSPUs 5 Power Cleans 135/95# 5 Burpees + Rest 5 minutes in between + 10 min row @80-85% + Rest 5 minutes in between + 10 min amrap @ 80% 10 Cals on Airdyne 10 KB Swings 70/53# 30 Double Unders 10 Knees to Elbows
Posted on: Mon, 21 Apr 2014 22:09:32 +0000