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Friday – 10/20/2017

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The Workout for Friday is:

 

WARM-UP

3 Rounds

  • 12 KB Taters
  • 100m Run
  • 30 sec Goblet Squat Hold
  • 100m Run

 

STRENGTH

(Performance)

Front Squat: 5 x 2

New set every 3 minutes

(Fitness)

AMRAP x 12

  • KB Taters x 10
  • Side Plank Rt x 30 sec
  • Ball Slam x 10
  • Side Plank Lt x 30 sec
  • Assault Bike x 10 Cals

 

CONDITIONING

4 Rounds

AMRAP x 3 minutes

  • 20 Wall Ball Shots (20/14)(Rx+30/20)
  • 15 Toes-to-Bar
  • Max Rep Alt. DB Snatch in Remaining Time (50/35)(Rx+ 80/50)

Rest 1:00 between rounds

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 min.)

-Accessory: AMRAP x 7

  • 2 Dbl KB Swings
  • 2 Dbl KB Cleans
  • 2 Dbl KB Front Squats
  • 2 Dbl KB Press
  • 2 Dbl KB Snatches
  • Run 100m

-Applied Strength: EMOM x 15

  • 1 Russian Snatch Pull
  • 1 Snatch

*Stay light and focus on mechanics (don’t go over 80%)

-Gymnastics: EMOM x 10

  • 5 Strict Pull-Ups
  • 5 Strict Ring Dips