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Friday August 24, 2018

19
Aug

Friday August 24, 2018

Mobility/Activation: x 3 rounds

10 slam balls

100m spint

5 burpees

 

Strength: Strongman Sprint Relay

 

In teams of 3, for time:

 

1 person from each team will be assigned a carry. After all athletes complete their 100m carry, followed by a 100m sprint they will switch implements until all 3 carries have been done by each team member.

 

Carries: farmer carry, MB chest carry, empty sled push/pull

 

Ex: Athlete 1 FC Athlete 2 MB Athlete 3 Sled

 

Athlete 1 does 100m farmer carry followed by 100m sprint

Athlete 2 does 100m MB carry followed by 100m sprint

Athlete 3 does 100m sled push/pull followed by 100m sprint

Athletes rotate implements and continue until all 3 have been completed and record team time.

 

C:

Farmer Carry — M – 2 x 70# / F – 2 x 53#

MB Chest Carry — M – 150# / F – 100#

Sled Push / Pull — empty

 

P:

Farmer Carry — M – 2 x 53# / F – 2 x 45#

MB Chest Carry — M – 100# / F – 70#

Sled Push / Pull — empty

 

F:

Farmer Carry — M – 2 x 45# / F – 2 x 35#

MB Chest Carry — M – 70# / F – 60#

Sled Push / Pull – empty

 

Conditioning:

 

AMRAP 5 min

 

1 deadlift (225/155)

1 wall ball (20/14)

2 deadlifts (225/155)

2 wall balls (20/14)

3 deadlifts (225/155)

3 wall balls (20/14)

And so on for the remainder of the time

 

Rest 3 min

 

AMRAP 5

50m row

5 push up

100m row

10 push ups

150m row

15 push ups

200m row

20 push ups

And so on for the remainder of the time

 

C: as written

P: 185/135, 20/14, push up

F: 155/105, 14/10, scaled push ups

 

 

***These are short AMRAPS. Therefore speed and transitions will be key. Do not waste time resting. Go directly from one movement to the next***

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