150626 Friday – “Bonnie and Clyde”

Alamo F!T will be returning Monday, July 6th.  If you have a friend(s) who are interested in trying our CrossFit without the intimidation this is the perfect class!

What you can expect from our FIT! Class:

  • Improved cardiovascular endurance (cardio)
  • High calorie burn
  • Muscle tone & firmness
  • Increased core strength
  • Improved coordination & flexibility
  • Leaner, stronger physique

Current members are welcome the join the class too.  More information can be found here:  https://clients.mindbodyonline.com/classic/ws?studioid=4755&stype=-8&sView=day&sLoc=2&date=07/06/15


Mobility: Ankle Mobility


Skill Practice Warm Up:  None.


Strength: None.


Metabolic Conditioning: “Bonnie and Clyde” – 20 minute AMRAP. Partner Workout.

10 Round Trip Sled Pushes 20’ out and 20’ back (Advanced: +140lbs, Intermediate*: +90lbs, Novice: +50lbs)

12 Kipping HSPU ( Intermediate*: 1 Abmat, Novice: DB Strict Press)

12 Squat Cleans  (Performance: 95lbs, Athletic*: 65lbs, Health: 45lbs)

12 Clean & Jerks (Same)

400m Sandbag Run – One Bag, Both Partners Run (Performance: 80lbs, Athletic*: 60lbs, Health: 45lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 6 rounds.

Coaching Tips: Dividing the work in half completely isn’t usually the way to move the fastest, but it is a good starting point. Shift extra reps to the partner who ‘likes’ or is better at that particular movement. If one person can handle more of the overall work, let them do it! The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving. Avoid times when both people are resting at the same time.

Log your results online by clicking here.

Compare to: New Workout

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’:  None.

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