Box Brief:
Wayne Rowing Skill Clinic 8:30pm-9:15pm
Warm-up
4 min tabata
0-1 high knees
1-2 butt kicks
2-3 plank thrusts
3-4 jumping squats
0-1 high knees
1-2 butt kicks
2-3 plank thrusts
3-4 jumping squats
Metcon
9 AMRAP
9 DB front squats
9 Push-ups
9 DB Push press
*Rest 1:00
9 DB front squats
9 Push-ups
9 DB Push press
*Rest 1:00
9 AMRAP :
9 Box Jumps
9 Box Dips
9 hammer curls
*Rest 1:00
9 AMRAP :
9 Calorie Row
9 Push-ups
9 Box Jumps
9 Box Dips
*Rest 1:00
Intent:
Legs and upper body blast here broken up into interval AMRAPs. These mindless movements are fast and hopefully you’re able to push the pace for only 7 minutes. Try to hold that 85-90% throughout. The final AMRAP will be more accessory/bodybuilding, gotta earn that first!
Legs and upper body blast here broken up into interval AMRAPs. These mindless movements are fast and hopefully you’re able to push the pace for only 7 minutes. Try to hold that 85-90% throughout. The final AMRAP will be more accessory/bodybuilding, gotta earn that first!