6.22.15 “VAGABOND”

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Hope all the dads had a great today!!! We had a lot of our coaches and athletes out on the competition floor this Saturday. They did one heck of a job representing Our two gyms. Great job to all the athletes that went out and competed this past weekend!!!!!

A. STRENGTH:
Back Squat
Find your 20 rep max.
-“If you know your previous 20 rm back squat attempt a weight near this number, if you do not know your 20rm then try around 65-70% of 1rm. It should be a weight that you think you could do 10-12 reps but you hang on and grind out 20 reps instead.

– warm up with just sets of 5

B. METCON:
“VAGABOND”
AMRAP 7
3-6-9-12-15-18-21…
Burpees
Thrusters (95,65)

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE:
4×10 BB Good Mornings – work up to a heavy

ENDURANCE:
Choose ONE of the following sports:
8-10 rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 400m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W):Repeat 100m, recover :30s until form/pace deteriorates

Post your results to the Whiteboard.

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