Month: October 2017 (Page 1 of 12)

11-01-2017

Strength / Conditioning:

Teams of 3

AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Scaling:

First weight – A moderate loading that each team member could complete 20+ repetitions with, fresh.
Second weight – A moderate-to-heavy loading that each team member could complete 15+ repetitions with, fresh.
Third weight – A heavier loading that each team member could complete 10+ repetitions with, fresh.

10-31-2017

Warm-Up:

400m Light-Paced Jog
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
10 Kettlebell Swings (Lighter weight)

200 Meter Light Jog
10 Air Squats
10 Box Jumps (step down),
10 Kettlebell Swings (Lighter weight)

200 Meter Moderate Jog
7 Wallballs
7 Box Jumps
7 Kettlebell Swings (Workout weight)

100 Meter Run
5 Wallballs
5 Box Jump
5 Kettlebell Swings (Workout weight)

Conditioning:

400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)

Page 1 of 12

Powered by WordPress & Theme by Anders Norén

Close
Please support the site
Like us on Facebook to follow us more closely!