Friday, July 20th

July 19, 2018

A

STRENGTH:

Stamina Squat
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
First week of this progression.

 

B.

METCON: 

Teams of 2

20 Minute AMRAP: 

200m Medicine Ball Run (20/14)

20 Handstand Push-Ups
30 Calorie Bike
40 Kettlebell Swings (70/53)
 

If unable to run, complete the following:
350m Row

 

Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions as they see fit. One athlete will complete the run at a time. The weight on the kettlebell should be a load that they could swing for 20+ repetitions when fresh. 

 

Teams can aim to find a rep scheme that allows them enough rest to keep moving quickly when it is their turn, but not so much work that they slow down during their set. 

 

 

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