Alternative Athletics: AMRAP

6/1/2017

Warm up
Run 200m then
2 Rounds
10 PVC (or empty bar) Good Mornings
10 Air Squats

20 min AMRAP
10 Deadlifts - 55%
15 GHD Sit up
30 Double Under

Recovery
4 Rounds
400 meter run
20 Burpees

2 Comments

6/1/2017 05:09:24 pm

Max dl
205w pr
155w pr
140 w pr

Newbie
4m 16' 4#,8' some steps
4+3m 16 step, 4' 8'

Shoulder press
3-6-9-12-15
Deadlift
15-12-9-6-3

9+16w 100, singles
8+20w 85,singles
5+5m 165
8+48w 105
6+45w 115,abmat singles
4+6w 110, abmat, singles
3+54m 225
5+23w 125
8+53w 135
5+12w duperman, abmat, single
6w 751/2 ab mat 1/2 ghd
6+7m uncle p, singles
10+10m 140
8+50w 85, singles
6m 20 super man, abmat, single
7+75w 125, singles
6+14m 225,aat, singles
3+3m 140,abmat, singles
6+9w 85,singles
5+35w 125, singles
8+14m 185 mixed
6m 225,singles
6+50m cleans 115, singles

6/1/2017 06:02:39 pm

Jt
11:14m seated dumbbell 50#

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Barbell Club
8:30am-10:00am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

Alternative Athletics: AMRAP

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