18.04.14 - South Loop Strength & Conditioning

18.04.14

Fitness
Complete the following with partners switching as necessary—
5 min AMRAP:
Burpees
-Rest 1 min
5 min AMRAP:
5 double KB deadlifts
5 box jumps, step down
-Rest 1 min
5 min AMRAP:
DB Turkish get-ups
-Rest 1 min
5 min AMRAP:
7 DB snatches, right
7 DB push presses, right
7 DB snatches, left
7 DB push presses, left
-Rest 1 min
5 min AMRAP:
Row/bike calories
Training notes:
-Strategize so that each partner is working hard at high effort for each interval. The appropriate rest/switching interval will vary depending on the movement.

Performance
Complete the following with partners switching as necessary—
“Dallas 5”
5 min AMRAP:
Burpees
-Rest 1 min
5 min AMRAP:
5 deadlifts (155/105)
5 box jumps, step down (24”/20”)
-Rest 1 min
5 min AMRAP:
DB Turkish get-ups (40/30)
-Rest 1 min
5 min AMRAP:
7 power snatches (75)
7 push-ups
-Rest 1 min
5 min AMRAP:
Row/bike calories
Training notes:
-Same as “Fitness”

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