Wednesday 08.08.2018


Todays Hours:

5:45-7:30 am

9:00 (class)

1o-1

3:30 (teens)

4:30-7

"Hot Sauce"

AMRAP 3:00

21/15 Calorie Row

21/15 Lateral Bar Burpees

Max Overhead Squats

rest 3:00

AMRAP 3:00

18/13 Calorie Row

18/13 Lateral Bar Burpees

Max Overhead Squats

rest 3:00

AMRAP 3:00

15/11 Calorie Row

15/11 Lateral Bar Burpees

Max Overhead Squats

rest 3:00

AMRAP 3:00

12/9 Calorie Row

12/9 Lateral Bar Burpees

Max Overhead Squats

We want athletes to get to the barbell with at least :30 remaining. Choose the correct number for Calorie Row and Burpees. Weights on barbell should be such that you could complete the same number (as the row/burpee for that round) unbroken if you were fresh.

Fitness: 55/45, 65/45, 75/55, 95/65

Performance: 75/55, 95/65, 115/80, 135/95

Competition:

1) Pausing Overhead Squat, 5x2

2 Reps at 40%

2 Reps at 45%

2 Reps at 50%

2 Reps at 55%

2 Reps at 60%

2 sec pause at bottom, not for weight but to confirm good positioning

2) "Hot Sauce"

75/55, 95,65, 115/80, 135/95


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