OUR BLOG

13 Sep 2019

Friday 9.13.2019

**Arrive early to warm-up**

Health

Tempo Squats
5 x 3

Conditioning
5 min AMRAP:
30 KB Swings
10 Burpee Box Jumps
AMRAP Ring Rows

Rest 5 minutes

5 min AMRAP:
30 KB SDHP
10 Burpee Box Jumps
AMRAP Jumping Pull-ups

Rest 5 minutes

5 min AMRAP:
30 DB Press
10 Burpee Box Jumps
AMRAP Banded Pull-ups

Performance

Tempo Overhead Squats
5 x 3 (climbing)
3-sec negative + 3-sec hold in bottom

Conditioning
5 min AMRAP:
30 Power Snatch 75/55 (Rx+ 95/65)
10 Burpee Box Jumps 24/20 (Rx+ 30/24)
AMRAP Pull-ups

Rest 5 minutes

5 min AMRAP:
30 Power Cleans 95/65 (Rx+ 115/80)
10 Burpee Box Jumps
AMRAP Pull-ups (Rx+ C2B)

Rest 5 minutes

5 min AMRAP:
30 Shoulder-to-Overhead 115/75 (135/95)
10 Burpee Box Jumps
AMRAP Pull-ups (Rx+ Bar Muscle-ups)

Nic Brinson

nic

Owner

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