10 min Deadlift Ladder
3 reps per minute (Do not have to be unbroken)
For Rx…Athlete will add 20 lbs after minutes 2, 4, 6, and 8.(0:00, 1:00 at same weight, then increase.2:00, 3:00 same weight, then increase, and so on)
For Scaled…Athlete will add 10 lbs after minutes 2, 4, 6, and 8.
Math will be involved. Score is max weight lifted at end of 10 minutes
Cardio Finisher
50 Calorie Row
9.21.16
10 min Deadlift Ladder
3 reps per minute (Do not have to be unbroken)
For Rx…Athlete will add 20 lbs after minutes 2, 4, 6, and 8.(0:00, 1:00 at same weight, then increase.2:00, 3:00 same weight, then increase, and so on)
For Scaled…Athlete will add 10 lbs after minutes 2, 4, 6, and 8.
Math will be involved. Score is max weight lifted at end of 10 minutes
Cardio Finisher
50 Calorie Row
9.20.16
25 min AMRAP
800m Run
40 HR Push Ups
60 DU
30 Box Jumps
40 Weighted Hollow Rocks (20/15)
20 Split Jumps
9.19.16
Squat Cleans
3 sets of 1 min Max Reps
Set 1 (95/65)
Set 2 (135/95)
Set 3 (155/105)
9 – 6 – 3
Cluster (155/105)
Burpee C2B Pull Ups
12 min Cap