Today we play at the “school yard”. Athletes will be in 2 person teams with 1 athlete working at a time through a movement. Each movement is finished by each athlete and then they move to the next. They will work through as many rounds of the workout as possible in 5:00 and then have a 3:00 “rest” period where they must run 400m together before beginning the next round!
100m Run
10 Push Up
100m Run
10 Spiderman
100m Run
10 Scorpion
100m Run
20 Alternating lunge
100m Run
10 Burpee broad jump
RXConditioning
50ft. Burpee broad jump
50ft. MB overhead walking lunge (20/14lb.)
50ft. Bear crawl
5:00 AMRAP
3:00 Rest (during rest teams must run 400m together)
3 rounds for max reps
1 rep= 25ft. Of all movements
Each round consists of 6 reps per partner for 12 total reps.
Intermediate
50 ft. Burpee broad jump
50ft. MB overhead walking lunge (14/10lb.)
50ft. Bear crawl
5:00 AMRAP
3:00 Rest (during rest teams must run 400m together)
3 rounds for max reps
1 rep= 25ft. Of all movements
Each round consists of 6 reps per partner for 12 total reps.
Baseline
30 ft. Burpee broad jump
30ft. MB bearhug walking lunge (10/6lb.)
30ft. Bear crawl
5:00 AMRAP
3:00 Rest (during rest teams must run 200m together)
3 rounds for max reps
1 rep= 15ft. Of all movements
Each round consists of 6 reps per partner for 12 total reps.
3x max strict pull up (minimum work is 5 reps, use a band to help meet minimum work requirement but keep all reps strict.)
