SATURDAY, SEPTEMBER 14TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Conditioning: Today you’ll work in teams of 2 splitting work however desired. Effort should be around
80% for the duration – 2:00 of recovery between each AMRAP. Keep track of all three AMRAPs
B) Warm Up (3:00 – 15:00)
3:00 – 8:00
PVC Game
* every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 10s each pose
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-ups
8:00 – 20:00
10 Box Jumps
10 Wall Balls
10 DB Hang Power Cleans (two DBs)
10 DB Push Press
10 Abmat Sit-ups
10 Walking Lunges
10 KBS
C) Conditioning (25:00 – 60:00)
Teams of 2:
AMRAP 12:
30 Box Jumps (24, 20)
150 Double Unders
30 Wall Balls (20, 14)
Rest 2:00
AMRAP 12:
30 DB Hang Power Cleans (50, 35)
150 Walking Lunges (BW)
30 DB Push Press (50, 35)
Rest 2:00
AMRAP 12:
30 Calorie Row
150 Abmat Sit-ups
30 KBS (70, 53)
*One person works. Split as desired.
L3: (40, 30) (53, 35)
L2: (20, 15) (Single Unders) (14, 10) (35, 25) (35, 25)
L1: (20, 15 – step-ups) (Single Unders) (10, 8) (30, 20) (35, 25 – Rus. swings)
D) Extra Credit (After Class)
5-10 Minutes of Cyclical Recovery Work OR Make up an extra credit session missed from the week.