9-26-2016

WARM UP:

3 Rounds:

10-15 Light Wall Balls
5 Pushup Plus + 5-10 Pushups
Jog to #2

Hip & Thoracic MOB

PART 1:

10 Min AMRAP NFT

A1. 7 Barbell RDLs – Athlete’s choice how much weight to add

A2. 5 Strict Deficit HSPU or Strict HSPU or :10 Sec Hold or 2 Attempts
at HS Walk

PART 2:

Coaches will make Teams today on the Whiteboard!

FITNESS: Intervals

With a Partner. P1 works for the 3 Min AMRAP then without the clock stopping P2 will work for 3 Min. Each Partner will complete 3 Rounds.

Score = Total Rounds + Reps Combined.

3 Min AMRAP
10 Wall Balls
10 Box Jumps or Step Ups
5 Burpees or 5 Unassisted Pullups

SPORT: Coaches will make Teams on the Whiteboard.

With a Partner. P1 works for the 3 Min AMRAP then without the clock stopping P2 will work for 3 Min. Each Partner will complete 3 Rounds.

Score = Total Rounds + Reps Combined.

3 Min AMRAP
10 Shoulder to OH 115/75
10 Box Jumps 24/20 – no step ups
5 C2B Pullups

Coach Led Cool Down Stretch

or

Download Outlaw Barbell Cycle Week 12

**When you open the spreadsheet there will be a typo. It will say Week 11 when it is actually Week 12.