Wednesday Week#9 Speed

Warm up

400m run

Hand walk

Toes to ring x3- inversion to lower

GHD back ext

OHS

Skill

Push press

WOD

5 rounds of:

30 seconds at each movement followed by 1 minute rest.

Row for calories

Rest

Box jump

Rest

Push press

Rest

Tuesday Week#9 speed

Warm up 

7 minute farmers walk relay

Skill

Speed pulls

WOD

Every minute on the minute for 15 minutes

3 speed pulls

10 ring dips

CFE

Warm up

400m run

Famers walk

Strict pull ups

Strict ring dips

Strict toes to bar

Skill

Speed pulls

WOD

Part#1

5 rounds of:

3 speed pulls

100m sprint

Rest 2 minutes

Part#2

3 minute max distance row

Monday Week#9 Speed

Warm up

Practice double unders 2 minutes

Toy soldiers

Inch worms

Lateral lunges

Strict toes to bar

Skill

Double unders

WOD

Part#1

7 rounds of:

20 seconds max effort double unders

40 seconds rest

Part#2

7 rounds of:

20 seconds max effort burpees

40 seconds rest

November Highlights

45 Day Challenge Winners

1st place male- Dave O.

1st place female Kim R.

2nd place male Charlie T.

2nd place female Robyn R.

3rd place male Jake K.

3rd place female Tara H.

Congratulations!!!

1st place winners- $100 credit for AMRAP Fitness

2nd place- $50 credit for AMRAP Fitness

3rd place- AMRAP Fitness T-shirt & bumper sticker

Saturday Week#8 Volume

Warm up & Skill

Front squat

Jump shrug 

Muscle clean

Hang squat clean

Thruster

Hang squat clean thruster

Skill

Squat clean thruster

Team WOD

12 minute max Team reps

Squat clean thruster