Box Brief:
Bring a Friend Week 4.7 – 4.15
Ardmore Running Clinic 4.17
Wayne Running Clinic 4.18
Warm-up
Movement Review
Athletes prepare equipment and complete 5-10 reps
Athletes prepare equipment and complete 5-10 reps
Metcon
AMRAP 24
12 Calorie Row
12 Lateral Jumps Over Rower
12 ^^Sit-Ups^^
12 Jumping Pull Ups
12 Calorie Row
12 Lateral Jumps Over Rower
12 ^^Sit-Ups^^
12 Jumping Pull Ups
– 2min Rest –
AMRAP 16
8 Calorie Assault Bike
8 DB Hang Squat Cleans Left Arm
8 DB Hang Squat Cleans Right Arm
8 DB Push Press Left Arm
8 DB Push Press Right Arm
Intent: Two Longer AMRAPs back to back combining into 1 long AMRAP. This is all about picking a pace that you can sustain for the duration. The movements are relatively simple and the rep schemes are on the smaller side which leaves a big emphasis on breathing each rep and controlling your heart rate because you most likely will be completing everything unbroken.