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“‘Nell No To Burpees” – 30 Min AMRAP

Thursday, April 22

RENELL: “Nell No To Burpees”:  30 Minute AMRAP

Buy In:   RUN:  Leyden St. and back R:  2nd telephone pole past Leyden (Non Runners:  Bike:  30 Cals for Time / 600 m Row), then AMRAP:

10 x Push Up Progression B: 5 Negatives

10 x (Total) – 5 (ES) Side Plank Hip Taps

10 x Squat Progression

10x (Total /5 E.S.)  Single Arm 1/2 Kneeling Cleans **Slightly lighter than standing single arm clean.

10x (Total / 5 E.S.)  KB Bent Row

**Once everyone has completed the buy in:  Every 5 Minutes for the rest of the work out, trainers will call out “BURPEES!” and everyone will perform :30 sec of Burpees. Then they go right back into the AMRAP.

ONLINE:  25 Minute AMRAP

10 x Push Up Progression B: 5 Negatives

10 x (Total) – 5 (ES) Side Plank Hip Taps

10 x Squat Progression

10x (Total/5 E.S.)  Single Arm 1/2 Kneeling Cleans **Slightly lighter than standing single arm clean.

10x (Total/ 5 E.S.)  KB Bent Row

Every 5 Minutes starting at Minute 5, trainer will call out “BURPEES!” and everyone will perform R 12x, W 10x, B 8x Burpees. Then they go right back into the AMRAP.

5 Min Core Finisher: :30 at each

Hollow Hold

Dead Bug

Glute Bridge Hold

Superman

:30 Rest

REPEAT

Details

Date:
Thursday, April 22
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