Saturday 9/16/17

Saturday 9/16/17

A) Coaches Choice

B)In Teams Of 4 Perform:
2 Rounds For Time Of
15 Syncro Thrusters (95/65) (Pair 1)
15 Syncro Thrusters (95/65) (Pair 2)
20 Syncro Burpees (Pair 1)
20 Syncro Burpees (Pair 2)
25 Syncro Games Standard Box Jumps (24″/20″) (Pair 1)
25 Syncro Games Standard Box Jumps (24″/20″) (Pair 2)
30 Syncro Push Press (95/65) (Pair 1)
30 Syncro Push Press (95/65) (Pair 2)
35 Syncro Squats (Pair 1)
35 Syncro Squats (Pair 2)
Group 400 m Run

*Two athletes on each team must work at the same time. The syncro happens at the completion of each rep, ie: lockout at the top of the thruster, jumping tall on the burpee, standing on the top of the box, lock out at the top of push press and the lockout of leg at the top of the squat. The pair you start with is the pair you must stay with for the entire workout. You cannot switch up the working pairs. Each team will need 2 pieces of each equipment so 2 athletes can work at the same time.

HIIT – ” DYNA-MAX”

EMOM for 20 Min Do:

40 sec max effort Cowboy Squats

rest 20 sec

40 sec max effort Circle Left

rest 20 sec

40 sec max effort Med Ball Cleans

rest 20 sec

40 sec max effort Circle Right

rest 20 sec

Comments

  1. Denise Lira says:

    Great pic, Dominique!!

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