AMRAP 4
8 Burpees to a Plate
8 Plate Ground to Overhead
GET FIT:
0:00-3:00 Complete
200m Run
10 DB Box Step Ups 24/20 50/35
10 Alternating DB Snatch 50/35
3:00-8:00 Complete 400m Run
20 DB Box Step Ups
20 Alt DB Snatch
9:00-16:00 Complete 600m Run
30 DB Box Step Ups 30 Alt DB Snatch
16:00-Finish Complete 800m Run
40 DB Box Step Ups 40 Alt DB Snatch
25 Minute Total Cap
COACHES NOTE:
With the extra time built in, take athletes through a solid warm up and break down the key points of each movement such as - using the legs and glutes on the DB Snatch, opening the hips on the step up and overall moving with quality reps.
ATHLETES NOTE:
Even at an aggressive pace, this is a very mild dose of fitness. Sometimes it's necessary to slow things down and refine your movement. Does your back ever blow up on DB Snatch? It's probably because you're not using the legs.
Bodybuilding Workout: (Calves, Triceps and Biceps)
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- Hammer Curls – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- Lying Tricep Extensions – 3 sets x 8-10 reps