Thursday, July 5, 2018

Performance

A) 10 min AMRAP:
21-18-15-12-9-6-3
DB Snatch 50/35 **Reps will be performed each side
Box Jumps 24/20

B) Rowing Intervals:
3×350/300m Row **Every 3 mins
1×1,000m Row

Intermediate

A) 10 min AMRAP:
21-18-15-12-9-6-3
DB Snatch 40/25 **Reps will be performed each side
Box Jumps 24/20

B) Rowing Intervals:
3×325/275m Row **Every 3 mins
1×1,000m Row

Fitness

A) 10 min AMRAP:
21-18-15-12-9-6-3
DB Snatch 20/10 **Reps will be performed each side
Box Jumps 20/16

B) Rowing Intervals:
3×300/250m Row **Every 3 mins
1x750m Row

FitCamp

A) 4 Rounds for Reps
1 min of Burpees
1 min of Kettlebell Swings 53/35
2 min Max Distance on Bike

*1 min rest between rounds
**Bike is scored as each .1=1 rep

B) 3 Rounds of:
1 min Plank Hold
150’ Suitcase Carry (Left)
150’ Suitcase Carry (Right)

A TRAINING EXPERIENCE LIKE NO OTHER

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