18.10.22 – South Loop Strength & Conditioning

18.10.22

FITNESS
A.
5 min AMRAP:
Renegade rows (moderately tough)
*With a push-up.

B. 10 min AMRAP:
Assault bike/row calories

Training notes:
•Nowhere to hide on this capacity test.
•You should hopefully have an idea of what level of output is sustainable for 10 minutes based upon our pacing work leading into this.
•Compare to week of 17.11.13

Record total calories.

PERFORMANCE
A.
5 min AMRAP:
Burpee bar muscle-ups

Training notes:
•Scale to burpee chest-to-bar pull-ups or burpee pull-ups.

Record total reps completed.

B. 10 min AMRAP:
Assault bike/row calories

Training notes:
•Nowhere to hide on this capacity test.
•You should hopefully have an idea of what level of output is sustainable for 10 minutes based upon our pacing work leading into this.
•Compare to week of 17.11.13

Record total calories.

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