Wednesday, August 8th 2018
1. Conditioning
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Bar Burpees
Max Overhead Squats (75/55) (55/35)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Bar Burpees
Max Overhead Squats (95/65) (75/55)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Bar Burpees
Max Overhead Squats (115/85) (95/65)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Bar Burpees
Max Overhead Squats (135/95) (115/85)
Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.
Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want athletes to get to each barbell with a minimum of 30 seconds left. This will likely only be an issue on the rounds of 21 and 18. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.
The burpees are lateral jumping over the bar, with no need to stand to full extension at the top of each rep. If short on rowers, stagger heats on opposite 3-minute intervals.