2x 14 Minute AMRAPS:
AMRAP 1: Contrast Training – 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
- 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)
- 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 Push 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