Saturday, April 11, 2015

Saturday 4/11 – Conditioning/Abs
A. 3 Rounds (Complete each round AFAP, and then rest till heart rate returns close to normal)

Sprint 200m
8 Burpee Box Jumps
12 KBS

we did 2 rounds, 2:37 and 2:06. rested approximately 3-4 mins between sets.

B. 3 Rounds (Complete each round AFAP, and then rest till heart rate returns close to normal)

100m Farmers carry
50 Double-unders (or 100 fast singles)
10 Squat High jumps (jump as high as possible on each rep)

did 2 rounds…took somewhere around 2 mins each round…rested approx 3-4 mins between sets

C. 3 Rounds (Complete each round AFAP, and then rest till heart rate returns close to normal)

Run 200m
10 Hang DB Snatch (light weight, switch arms after all 10 reps) – used 20#
10 Goblet squats with DB

did 2 rounds…took somewhere around 2 mins each round…rested approx 3-4 mins between sets

D. AMRAP 8 min:

8 Bar Rollouts
12 Lying Leg lifts
16 Abmat sit-ups
20 Russian Twists

completed 3 rounds

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