18.06.16 - South Loop Strength & Conditioning

18.06.16

FITNESS
Complete the following with partners switching as necessary—
5 min AMRAP:
Wall balls
-Rest 1 min
5 min AMRAP:
10 DB hang clean & jerks
6 burpees
-Rest 1 min
5 min AMRAP:
DB front rack reverse lunges, alternating
-Rest 1 min
5 min AMRAP:
10 DB snatches, alternating
10 push-ups
-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.

Record total reps – and record reps for each 5 minute interval in training notes.

PERFORMANCE
Complete the following with partners switching as necessary—
“Dallas 5”
5 min AMRAP:
Wall balls (20 to 10’/14 to 10’)
-Rest 1 min
5 min AMRAP:
10 DB hang clean & jerks (50/hand – 35/hand)
6 burpees
-Rest 1 min
5 min AMRAP:
Single-arm DB overhead reverse lunges, alternating (50/35)
-Rest 1 min
5 min AMRAP:
10 DB snatches, alternating (50/35)
10 push-ups
-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.
-This is a variation of “Dallas 5” which we did last week.

Record total reps – and record reps for each 5 minute interval in training notes.

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