Warm-up Drills
I. Run 800m
II. 4:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility
Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Closed Beach”
15:00 AMRAP of
8 x Sandbag Ground-2-Overhead (70/40lbs)
10 x Clapping/Plyo Push-ups
12 x Pistols (R+L=1Rep)
Post scores to comments.
125×3
4rnds +6
125×3
4rnds +6
Strict Press: 145# x 8
Closed Beach:
5 rounds + 2
Strict Press: 145# x 8
Closed Beach:
5 rounds + 2