17.01.17 - South Loop Strength & Conditioning

17.01.17

Fitness
A. Every 2 minutes x 8 sets:
3 TNG deadlifts, add weight every 2 sets

B. 8 minute AMRAP @ 85%
6 Burpees
8 Russian KB swings, tough
10 Wall Balls, tough

Rest 5 minutes

10 minute AMRAP @ 90-95%
20 Alt DB snatches, tough
15 Kipping knees-to-elbows
20 Alt Lunges

Performance
A. 6 Sets:
20s AMRAP TNG deadlifts (60-70% of 1RM)
Rest 1:40
*Modify weight to keep 20’s Unbroken

B. 8 minute AMRAP @ 85%
6 Burpees
8 Russian KB swings (70/53)
10 Wall Balls (20/14)

Rest 5 minutes

10 minute AMRAP @ 90-95%
20 Alt DB snatches (70/50)
15 Toes-to-bar
10 Alt Pistols w/ KB (35/26)

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