17.12.09 - South Loop Strength & Conditioning

17.12.09

Fitness

In teams of two —
20 min AMRAP – partners switch as necessary:
4-8-12-16…DB snatch, alternating
4-8-12-16…burpees
4-8-12-16…assault bike calories
-Into
20 min AMRAP – partners switch as necessary :
4-8-12-16…wall balls
4-8-12-16…ball slams
4-8-12-16…row calories
*Different ball for wall balls and ball slams

Performance

In teams of two —
20 min AMRAP – partners switch after each round:
10 DB snatches, alternating (50/35)
25’ DB waiter’s walk (50/35)
10 burpees
-Into
20 min AMRAP – partners switch as written :
P1: 20 assault bike calories
P2: 20 assault bike calories
P1: 6 power cleans + 6 shoulder-to-overhead (185/125)
P2: 6 power cleans + 6 shoulder-to-overhead (185/125)

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