August 5, 2017

​A. Warm Up
Run 2 laps play a quick game? and/or mobility review movements for the day

Scoring: Not Scored
Coach's Notes:
Today's 8 min AMRAPs are quick. Only one person at a time is working between the 3 people. Score per station is total reps

B. 8 minute AMRAP of Wall Ball Shots, Hang Power Cleans, and Assault Bike
As Many Rounds and Reps as possible in 8 minutes:
In teams of 3

1. 21 Wall Ball Shots @ 20/14 lbs
2. 15 Hang Power Cleans @ 135/95 lbs
3. 9 Calories of Assault Bike

Coach's Notes:
155/105 is RX +
rest 2 minutes and move to next station

C. 8 minute AMRAP of Kettlebell Swings, Box Jump Overs, and Pull-Ups
As Many Rounds and Reps as possible in 8 minutes:
In teams of 3

1. 21 Kettlebell Swings @ 24/16 kg
2. 15 Box Jump Overs 24/20 inches
3. 9 Pull-Ups

Coach's Notes:
32/16 and Chest to Bar is RX +
rest 2 minutes and move on to next station

D. 8 minute AMRAP of Burpees, Toes to Bars, and Man Makers
As Many Rounds and Reps as possible in 8 minutes:
In teams of 3

1. 21 Burpees
2. 15 Toes to Bars
3. 9 Man Makers @ 35/20 lbs

Coach's Notes:
Full squat clean on the man maker. 45/30 is RX +
rest 2 minutes and move on to the next station

E. 8 minute AMRAP of Rowing, Hand Release Push-Ups, and Deadlifts
​As Many Rounds and Reps as possible in 8 minutes:
In teams of 3

1. 21 Calories of Rowing
2. 15 Hand Release Push-Ups
3. 9 Deadlifts @ 155/105 lbs

Coach's Notes:
Handstand push ups is RX +
rest for 2 minutes and finish if it is the last station or move if not.