Yearly Archives: 2016

COACH will lead the group through a 400 meter jog while incorporating Dynamic stretches - FUN FUN!

BUY-IN: 800 meter RUN (together)
3 Rounds
A 1 starts and A2 can immediately follow but cannot pass A1RD 1
500m Row
21 Box Jump 24/20, 20/12
KB farmers carry out
21 KB american swing
KB farmers carry in

RD 2
500m Row
15 Box Jump
KB farmers carry out
15 kb american swing
KB farmers carry in

RD 3
500 meter Row
9 Box Jump
KB Farmers Carry out
9 KB american swing
KB farmers carry in

BUY-IN: 800 meter RUN (together)
15 minutes amrap
A1 pedals for calories while A2 complete 1 round then switchA1:
Bike for calories
A2:
3 Rope Climb
6 HSPU
9 Pull up
12 Push Press 135/95, 115/75, 95/65, 75/45

Partner Warm-up:
Bring your Friend on a WARM UP RUN 400 meters
20' Inch partner worm race
20' partner broad jumps
Ladder up 1-5 alternate squat jumps
Windmills

Friendly Fury
3 Stations - 6 min ea. 2 minute transitions

STATION 1: 6MIN AMRAP - Record it!
10 Front Squat (approx 50% of your PR)
run 200 meters (out front door L - down and back)
- A1 starts once complete with the FS - A2 starts

2 min transition

STATION 2: 6MIN AMRAP - Record it!
10 pull ups
100m run (out back door - left and in front to bike)
5 calorie bike

2 min transition

STATION 3: 6MIN AMRA
50 dbls / 100 singles
25 weight situps 45/25, 25/15

400m run
400m row
dynamic stretch - walking alternate lunge twists, walking high kicks, walking high knees,
10 air squat
10 push ups
10 superman
10 windmills

3 sets: 1 Muscle Snatch + 1 Hang Snatch + 1 Power Snatch [with Bar, then increase weight " gradually"] 3 sets: 1 power snatch + 2 OH Squat

7 MIN AMRAP
7 HSPU
7 Snatch 75/55, 65/45, 55/33, 45/25
7 OH Squat
7 Bar "Facing" Jump OverRest 3 Minutes

7 MIN AMRAP
7 walking plank push ups
7 KB Swings 53/44, 44/35, 35/26
7 KB Goblet Squats
7 Burpees

2 person partners

A1 row 100 meters
A2 jumping alternating lunges
Switch
A1 row 100 meters
A2 inch worms
A1 row 100 meters
Switch
A1 row 100 meters
A2 broad jumps
Switch
A1 row 100 meters
A2 jump squats

set your station up and practice movements

2 Person Partner Chipper

400 m run [together] 4 rounds (split evenly)
40 kb swing 53/35, 44/26, 35/18
40 push up
40 weighted sit-up 45/25, 25/15
40 weighted alternate lunges [r+l=2] same

300 m row [each] 3 rounds (split evenly)
30 wb 20/14, 14/10
30 kb goblet 53/35, 44/26, 35/18
30 ball slam 3020, 20/10