Alternative Athletics: AMRAP

5/25/2017

Warm up
10 Lunges
10 Side Lunges
10 KB Swings

20 Min AMRAP
15 Overhead Squat @ 50%
20 Push up
30 Hammer Swings

Recovery
Row 500 meters
20 Air Squats
20 Push ups
20 Sit ups
Row 500 meters

1 Comment

❤️

5/25/2017 05:37:00 pm

Dump truck
10:39m rx
10:53w rx pr

Max box jump
36"w or

Max Turkish
30#w pr

Murph
57:00m 50 squat short 800m short
58:43w rx

7+55w 35,10
8+4w 35,10
5+15w 35,10,knee
4+34w 35,10,knee
4+45m 80 ban bam
4+28w 65bs,knee,10
7+10m back squat 155,16
4+3m 135 back squat ban ban knee
4+10m 105,16
4+20m 85,16
4+12w 65 bs, row 20 cal knee
3+63w 65 bs, knee 10
6+15m 100 bs,16
4+63w 45,10
6m back ext, su,16
5+35m 155,16
4+49m 95,su, bam bam
3+25w 25, knee10
4+7w 35,10
5w 35,10
4+61w 20 ,knee 10

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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