January 24, 2018

January 24, 2018

partner warmup

6 minute clock :

15 slam balls

15 eye level kb swings

15 situps

10 calorie bike


4 minute amrap of :
10 slam balls
10 kettlebell swings (70/53)
10 situps
5 calorie bike

notes :
- level 2 - 53/35 kb
- level 3 - kb weight of choice.
- 4 minute rest before repeating.


4 minute amrap of :
10 slam balls
10 kettlebell swings (70/53)
10 situps
5 calorie bike

notes :
- level 2 - 53/35 kb
- level 3 - kb weight of choice.
- 4 minute rest before repeating.


4 minute amrap of :
10 slam balls
10 kettlebell swings (70/53)
10 situps
5 calorie bike

notes :
- level 2 - 53/35 kb
- level 3 - kb weight of choice.
- 4 minute rest before repeating.


strength :
5 minute warmup
+
working on 2 minute clocks, perform sets of : 2, 10, 2, 10, 2, 10

recommended %'s :

sets of 2 :
set 1 - 60-70%
set 2 - 70-80%
set 3 - 80-95%

sets of 10 :
set 1 - 40-50%
set 2 - 50-60%
set 3 - 60-75%

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