Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
ONE OF THE GIRLS
For time
50-40-30-20-10
Double-unders
Sit-ups
Post time in comments.
STRENGTH
Power Clean
10-8-6-4-6-8-10
KB Suitcase Deadlift
7 x 5R/5L
Post 4 rep in comments.
TRIPLE AMRAPS
AMRAP 3 mins
15/12 Calorie Row
12 Power Snatches 42.5/30kg
Rest 3:00
AMRAP 3 mins
15/12 Calorie Row
8 Power Snatches 42.5/30kg
Rest 3:00
AMRAP 3 mis
15/12 Calorie Row
4 Power Snatches 42.5/30kg
Post rounds and extras for each AMRAP in comments.
AMRAP 15
AMRAP 15 mins
5 Hand-Release Pushups
10 Reverse Lunges
15 Sit-Ups
Post rounds and extras in comments.
AMRAP 10
AMRAP 10 mins
Row for Metres
On the 1:00… 1 Box Jump Over 24/20
On the 2:00… 2 Box Jump Overs 24/20
On the 3:00… 3 Box Jump Overs 24/20
On the 4:00… 4 Box Jump Overs 24/20
On the 5:00… 5 Box Jump Overs 24/20
On the 6:00… 6 Box Jump Overs 24/20
On the 7:00… 7 Box Jump Overs 24/20
On the 8:00… 8 Box Jump Overs 24/20
On the 9:00… 9 Box Jump Overs 24/20
Rowing for 10 minutes with box jump overs every minute on the minute. At 0:00, athletes will start on the rower before moving to the box at the 1:00 mark.
Post metres in comments.
STRENGTH
Push Press
10-8-6-4-6-8-10
DB Overhead Hold
7 x 1 min
Post 4 rep (try to improve on 01/01/18) in comments.