Friday, September 4, 2015

A. Toes to Bar Skill Work:
Advanced: Tabata - 20 sec of work and 10 sec of rest x 8 sets
Intermediate: AMRAP in 60 sec/rest 60 sec x 5 sets
Beginner: (this is you if you do not have a toes to bar). 8 arch scap pulls with a 3 sec hold x 5 sets; rest 90 sec.


B. 3 Rounds for Time:
Wall balls x 25 14//20 lbs
Double Unders x 45
Burpees x 15

Wednesday, September 2, 2015

Rest day for BCBD competitors
WARM UP
Coaches, I want 15 min of joint prep followed by a 400 meter run at 70%.

A. 6 min AMRAP:
Toes to Bar x 9
KB Swing x 15  35/55 lbs
burpees x 10

Rest 6 minutes.

B.  6 Min AMRAP
      Push Press x 15 65/95 lbs
     Double Unders x 20
      Push Ups x 5/10

Rest 6 minutes.

C.  6 min AMRAP
      Row 14 calories
      Air squats x 20
      Shoulder Taps x 20