160320 Sunday – “Money For Nothing”

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: None. (list of fun games to play here)

Strength: 7×1 Push Press – 10 of 14 (7 sets of 1 rep, same weight across, approximately 90-95% of max). Instructional Video Here.

Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight across).Instructional video here. And more here.

Metabolic Conditioning: “Money For Nothing

7 minute AMRAP (As many rounds as possible)

40’ walking lunge

10 ring push-ups* (Health: regular push-ups)

100m sprint

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

Scaling Guide: 3 – 7 rounds.  Scale up to dumbbell weighted lunges (25/15lbs, one in each hand) for an extra challenge.

Log your results online by clicking here.

Compare to: June 29, 2015

Coaching Tips: The ring push-ups will get hard very quick. Try to go fast through the lunges and the sprints so you can break up the ring push-ups once or twice for each round. Be sure to keep your chest up and maintain good knee positioning on the lunge steps.

Optional ‘Cash Out’: 1 min plank with minimal rest, 1 min skip rope (double unders, single unders, cross overs, etc.) 3 rounds

Recommended Posts