11.28.16 “Reunion 2.0”

November 27, 2016

FFITNESS & LIFESTYLE

WARM UP:
Agility Ladder or Cones Drills

Try this one:

METCON
“ReUnion 2.0”
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (165,115)
Rest 5 Minutes
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (135,95)
Rest 5 Minutes
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (95,65)

**Big Dawgs can scale up the KB (70,53)

EXTRA CREDIT

CORE
Tabata Hollow rockers

ENDURANCE
4 Rounds – every 5 minutes
750 Row
or
600m Run
or
3 Minute Airdyne
Start a new Round on the 5 Minutes

SPORT & PERFORMANCE
A. SKILLZ/WARM UP
EMOM 12 Minutes
Minute 1 – 5 Deficit Strict HSPU – add height each set
Minute 2 – 50 UB Double Unders – as fast as possible
Minute 3 – 15 GHDSU

B. OLY
E2M 14 Minutes
2 Split Jerks + 1 Split Lunge
Work up to Heaviest Possible – work on the stabilization during the lunge

B.METCON
“ReUnion 2.0”
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (70,53)
6 Shoulder to Overhead (205,145)
Rest 5 Minutes
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (70,53)
6 Shoulder to Overhead (165,115)
Rest 5 Minutes
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (70,53)
6 Shoulder to Overhead (115,80)

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Tim 12+17 rx
    Pete 13 + 8 @ 135,115,95
    Joe 12 + 21 rx
    Andy 12 + 20 @ 135,135,95

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