Fitness:
A. Deadlift [In 15 minutes]
5 x 50%
5 x 60%
5 x 70%
5 x 75%
Max reps @ 80%
*If you have no idea of %s, build to a challenging but quality 5.
B. 4 Rounds: (3 min work / 1 min rest)
2 Rope Climbs
20 DB Goblet Reverse Lunges (22.5/15kg)
20/15 Calorie Bike Erg
Max Russian KB Swings (32/24kg) in the remaining time
Performance:
A. 8 minutes to establish a heavy Power Clean
- 2 min rest -
30 Power Cleans for time @ 100/70kg [5 min time cap]
*suggested 80% 1RM power clean
*Opening set is AMRAP Unbroken
*2 scores, total time = score 1, Max unbroken Tng reps = score 2
B. 4 Rounds: (3 min work / 1 min rest)
10 Deadlifts (100/70kg)
20 DB Goblet Reverse Lunges (22.5/15kg)
20/15 Calorie Echo Bike
Max Rope Climbs in the remaining time
Sweat:
A. 10 min AMRAP:
15 Monkeyfeet Knee Raises + 15 Unbroken Standing Monkeyfeet Leg Curls
B. 30 min AMRAP:
15/12 Cal Ski
15/12 Calorie Echo Bike
*OT3M (not including the 0:00) Complete a 200m Run
*After completing the run, continue on from where you were before.
Weightlifting:
(0 - 15 min)
A. 15 minutes to establish a 1RM Power Clean
(17 - 22 min)
30 Power Cleans for time @ 100/70kg [5 min time cap]
*suggested 70% 1RM power clean
*Opening set is AMRAP Unbroken
*2 scores, total time = score 1, Max unbroken Tng reps = score 2
(30 - 45 min)
C. Deadlift [In 15 minutes]
5 x 50%
5 x 60%
5 x 70%
5 x 75%
Max reps @ 80%
- if you did this in class -
5 x 5 Back Rack Reverse Lunges
Post:
*If you have time after class, it would be highly recommended to do the following:
4 x 10 Reverse Hypers
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