Friday September 7th – 2x 14 Minute AMRAPS: Power Couplets & Pure Work

Friday: 9/7  

2x 14 Minute AMRAPS:

AMRAP 1: Power Couplets 14 Minute AMRAP

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– AMRAP the two Couplets together as many times as possible in 14 minutes

Couplet 1

  • 8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 4x Broad Jump to Cone Set Up (Non Jumpers 10x KB Swing)

Couplet 2

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 5x Box Jumps Power Step Ups (Each Leg – For non Jumpers)  

2 Minutes Rest / Changing of Groups

AMRAP 2: Pure Work 14 Minute AMRAP

  • Goal 14 minutes of pure good old fashion work.
  • 40m Sled Pull Down / Push Back
  • Sandbag Carry Down to 1st White Mailbox (Over one shoulder or in front)
  • Air Bike Calories: R:15/12, W:12/10, B:10/8