Monday 06.08.18


a. Every 2 minutes for 20 minutes:

Sprint 60m

-To avoid congestion groups could take off on odds and even minutes

-Injury subs:

Every 2 minutes for 20 minutes:

Row sprint, 100m

Bike sprint, 30 seconds (measure calories)

b. 8 minute AMRAP

1 power snatch (40/30)

1 burpee over bar

2 power snatch

2 burpee over bar

3...

3...

etc.

-The burpee over bar is a lateral jump, 2 foot take off 2 foot land as rx. You may step over the bar as a scaled option. Reduce the load of the snatch if needed.

TEENS

a. Every 2 minutes for 12 minutes:

Sprint 60m

-To avoid congestion groups could take off on odds and even minutes

-Injury subs:

Every 2 minutes for 20 minutes:

Row sprint, 100m

Bike sprint, 30 seconds (measure calories)

b. 8 minute AMRAP:

1 power snatch

1 burpee over bar

2 power snatch

2 burpee over bar

3...

3...

etc.

-The burpee over bar is a lateral jump, 2 foot take off 2 foot land as rx. You may step over the bar as a scaled option. For the snatches work light-ish, quick reps...

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