10.27.14

Week 2 (Phase.. GET READY FOR THE OPEN)

A1. 3x 10-12 Strict T2B (rest 1 min)
A2. 3x 10 One arm dumbbell row per arm (rest 1 min)
A3. 3x 10 Deadlift at MOD weight all TnG (rest 2 min)
**REMINDER... A1,A2,A3...all done in a row one after another not all of A1 than all of A2 etc..

B.  6 min AMRAP @ HIGH AEROBIC EFFORT
      50ft one arm OH walking lunge L @ 53/35
      10 SDHP @ 53/35
      50ft one arm OH walking lunge R @ 53/35
      10 Box jump @ 30/24

      -Rest 3 min-
  
      6 min AMRAP @ HIGH AEROBIC EFFORT
      20 Sit-ups
     40 KBS @ 44/26
     60 DU's

      -Rest 3 min-

      5 min AMRAP @ HIGH AEROBI EFFORT
      Burpee to a bar aprox 6 inches above


*For burpees goal is 90 for guys and 75 for girls. For each rep under these numbers we have a punishment... the coach at that class knows it and will let you know.

** Also, this program shouldn't take much over 60 minutes for the next few weeks... if it does you ned to look and make sure rest and gap times are low enough. You need to be getting them done and getting nutrition....If you are sticking around after class I expect encouragement of others in class... the comp team is looked up to and if we aren't around to encourage we don't need to be hanging around.