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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Wednesday, May 22, 2013

Fitness:
A. AMRAP in 5 min:
Reverse Sled pull 1 gym length (135/90)
Bootstrappers 10 reps
B. AMRAP in 5 min:
Wall Ball 15 reps (20/12)
KB Swing Russian 15 reps (55/35)
C. AMRAP in 5 min:
Ball Slam 20 reps (20/12)
Mountain Climber 20 reps
D. AMRAP in 5 min:
Pullup 8 reps
Burpees 8 reps
Rest 5 minutes between AMRAPs. In between AMRAPs stretch out your lats and pecs.

Health:
A. 5 min or work:
Reverse Sled pull 1 gym length (135/90); rest 5 breaths
Bootstrappers 10 reps; rest 5 breaths
B. 5 min of work:
Wall Ball 8 reps (20/12); rest 5 breaths
KB Swing Russian 12 reps (55/35); rest 5 breaths
C. AMRAP in 5 min
Ball Slam 8 reps (20/12); rest 5 breaths
Mountain Climber 12 reps; rest 5 breaths
D. AMRAP in 5 min:
Pullup 4 reps; rest 5 breaths
Birddog 4 reps per side; rest 5 breaths
Rest 5 minutes between AMRAPs. In between AMRAPs stretch out your lats and pecs.

Performance:
A. AMRAP in 5 min:
Reverse Sled pull 1 gym length (185/135)
Pistols 10 reps alternating
B. AMRAP in 5 min:
Wall Ball 15 reps (20/14)
KB Swing Overhead 15 reps (70/55)
C. AMRAP in 5 min:
Ball Slam 20 reps (20/15)
Mountain Climber 20 reps
D. AMRAP in 5 min:
Bar Muscle Up 4 reps or C2B Pullup 8 reps
Burpees 8 reps
Rest 5 minutes between AMRAPs. In between AMRAPs stretch out your lats and pecs.

Coach’s Tips

As you know, Wednesday is conditioning day!  Today we have 4 AMRAPs of 5 minutes each with 5 minutes of rest between each section.  You can start at any part of the workout and rotate as equipment and space will allow.  During the work sets, work at 90 to 95%, keeping the technique solid but maintaining your pace for the full 5 minutes.  Since this is a conditioning day we want to make sure that the movements you are doing are technically sound so that you can work at an appropriate intensity without having to overthink things.  In today’s workout, ring rows or jumping pullups will be an appropriate modification for the pullups if these aren’t accessible to you yet.  We don’t want to waste even one second getting into a band in such a short AMRAP.   As a clarification, note that the reverse sled pull simply means that you are dragging the sled backward. This, along with the bootstrappers should provide an interesting experience fro the quads.  As you rest between sections, please make sure you stretch!

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