Friday

“Double Decker”
Purple+:
10 Min AMRAP
14 Wall-balls 20/14
12 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20

Rest 5 minutes
x2

Blue:
10 Min AMRAP
14 Wall-balls 20/14
12 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20

Rest 5 minutes
x2

Orange:
10 Min AMRAP
12 Wall-balls 20/14
12 Dumbbell Snatches 35/20
10 Burpee Box Step-ups 24/20

Rest 5 minutes
x2

Yellow:
10 Min AMRAP
14 Wall-balls 14/10
12 Dumbbell Snatches 25/15
10 Burpee Box Step-up 20/14

Rest 5 minutes
x2

White:
10 Min AMRAP
10 Wall-balls 10/4 -> to box if needed
10 Dumbbell Snatches 20/10
10 Bodybuilder Box Step-up 20/14

Rest 5 minutes
x2

Treat each interval as a separate workout, don’t pace the first one knowing that the second one is coming. For both pieces the intensity should be at 85%+ and breathing should be heavy. Get into a rhythm with your breathing and movement, keep it consistent. 5 minutes should be plenty of time to recover from this effort. Many times the beginning of the second interval will feel better than the first, but don’t fall into the trap and go out too hot. Try to keep scores for both as close as possible.

Extra-Credit:
4 Rounds for Quality
5 Jefferson Curls
10 Dumbbell Hammer Curls
10 Wide Stance Kettlebell RDL

(Review at end of class for any members that want extra work)

Remind members to focus on movement quality and muscle activation. The jefferson curls should be done SLOW and controlled, trying to move one vertebrae at a time. Dumbbell hammer curls should be done both arms at the same time and NO KIPPING, controlled and deliberate elbow flexion touching the head of the dumbbell to the shoulder on every rep. Wide stance RDL should be done with feet outside shoulder width, slow on the way down, and quick on the way up (squeeze those glutes at the top!!).