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Friday, 2/5/16

4
Feb

Friday, 2/5/16

Back Squat; Every 2 mins x 6 (3 sets) *use training max

set 1) 4 reps @70%

set 2) 3 reps @80%

set 3) 2 reps @90%

+

“Rumble in the Jungle”

6 min AMRAP of; 80%

3 Thrusters 115/75 (performance) 95/65 (fitness)

6 Bar-facing burpees

9 Pull-ups (performance) ring rows (fitness)

*rest until the clock reaches 10:00, then…

6 min AMRAP of; @85%

12 Wall balls 20/14

21 Burpees *jump & clap

*Rest until the clock reaches 20:00, then…

6 min AMRAPA of; @90%

5 HSPU’s (performance) 10/7 HR push-ups (fitness)

10 S2OVH 155/105 (performance) 115/75 (fitness)

30 DU’s (performance) 15 Box jump overs 20″ (fitness)

Note from the Coach;

The squats are just a primer, and as you see we have a lot of work to do. We will start the warm-up 5 mins after designated class time, and that warm-up will include warm-up sets for squats. Try to be on time so you’re able to get those in.

The conditioning work should build in intensity throughout the 3 AMRAP’s. Look at the total volume of work and don’t come out with guns-a-blaze’n and die 2 mins into the 2nd AMRAP. Pacing is crucial.