8.15.16 “Rio Rewind”

August 14, 2016

Bolt Wins the 100m Gold Medal for the 3rd straight Olympics and proves he is still the fastest man alive!!! Who is your favorite Olympic Athlete?

 

FITNESS & LIFESTYLE

“Rio Rewind”
AMRAP 3 Minutes
7 Hang Cleans (135,95)
7 Front Squats (135,95)
7 Burpees over the bar

Rest exactly 3:00 minutes

AMRAP 3 Minutes
7 Hang Cleans (115,75)
7 Front Squats (115,75)
7 Burpees over the bar

Rest exactly 3:00 minutes

AMRAP 3 Minutes
7 Hang Cleans (95,65)
7 Front Squats (95,65)
7 Burpees over the bar

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

CORE
4×20 Back Extensions

ENDURANCE
Choose ONE of the following sports:
8-10 Sets
Run (M-Tu-W) 200m
Row (M-Tu-W) 250m
Rest :45 seconds

OLY
3 Position squat snatch
High hang – hang – floor

PERFORMANCE & SPORT

A. “Rio Rewind”
AMRAP 3 Minutes
7 Hang Cleans (155,105)
7 Front Squats (155,105)
7 Burpees over the bar

Rest exactly 3:00 minutes

AMRAP 3 Minutes
7 Hang Cleans (135,95)
7 Front Squats (135,95)
7 Burpees over the bar

Rest exactly 3:00 minutes

AMRAP 3 Minutes
7 Hang Cleans (115,75)
7 Front Squats (115,75)
7 Burpees over the bar

B. Clean Grip Romanian Deads – take off a rack
5×5 reps – heavier than last week – last set to failure

C. Front rack walking lunges
5 sets of 20 steps – heavier than last week

D. Extra Credit OLY or ENDURANCE
–this should be a separate session.

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