Saturday – July 1, 2017 – 170701
Skill Practice Warm Up: None (list of fun games to play here)
Super Set: none
Metabolic Conditioning: “Phineas and Ferb”
25 minute AMRAP (as many rounds as possible)
(with a partner, split as desired)
Row (Health: 1500m / Athletic*: 1800m / Performance: 2000m)
Then as many rounds as possible with the remaining time:
40 dumbbell power snatch (Health: 20lb / Athletic*: 30lb / Performance: 45), alternate hands and partners as desired
80′ dumbbell overhead walking lunge (same)
30 ring push-ups
30 box jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)
400m bumper plate farmer carry (Health: 15lb / Athletic*: 25lb / Performance: 45lb), one partner carries both plates, run together, switch off as desired
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2-3 rounds. 7-10 min for the row, then 8-9 min per round
Compare to: NEW WORKOUT!
Coaching Tips: Break the row up for fast sprints and short rests, but make sure you don’t waste time on transitions. Talk to your partner about how to break things up, and be ready to make changes on the fly. Avoid going to ‘failure’ on anything. If one partner is good at something, let them do more reps! Keep the back flat on dumbbell power snatches and make sure you are going all the way down on ring push-ups.
INDY VERSION: 750m row, 15 dumbbell power snatch, 40′ lunge, 10 ring push-ups, 15 box jumps, 100m farmer carry.
Optional ‘Cash Out’: none
“By the Numbers” Book References: Row p. 142, Snatch 447, Walking Lunge p. 220, Push-up p. 126, Box Jump p. 351