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Thursday, February 15, 2018

11
Feb

Thursday, February 15, 2018

Mob/Act:
A. 10 Squat Jumps
B. 10 Step Ups 24”
C. 50ft Spider-Man Lunge

Strength/Skill: Double Unders
C: Unbroken Sets of: 10-20-10-30-10-40-10-50
P: Unbroken Sets of: 3-5-3-5-3-5-3-5-3-5
F: focus on getting 1 double under (coach will help)

Conditioning:

AMRAP 3min: Ab Mat SU
AMRAP 2min: Double unders
AMRAP 1min: shoulder to overhead
Immediately into 400m run (must be completed in 3 minutes or less)
AMRAP 3min: Ab Mat SU
AMRAP 2min: Double unders
AMRAP 1min: shoulder to overhead
Immediately into 800m run (no time limit)

C: 95/65, double unders
P: 95/65, singles
F: 85/55, singles

Record total reps, the runs do not count as reps, but must be completed.

Athletes will do 3 consecutive AMRAPs of smaller time increments. After the 3rd AMRAP the athletes have 3 minutes to complete a 400m run. If they finish before 3 min then they can rest for the rest of the 3 min remaining. After the rest period is over, the AMRAPs will be started again.

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