6/21/15 “Newton’s Folly”

NEWTONS


Mobility: Hip Mobility


Skill Practice Warm Up: None.


Strength: Front Squat 2-2-2-2-2-2-2 (7 Sets of 2 “Strong Effort” – Increasing Load Each Round).

Super Set: Weighted Pull Ups 1-1-1-1-1-1-1


Metabolic Conditioning:  “Newton’s Folly” – 7 Minute AMRAP

2 Burpees

Overhead Bumper Plate Carry 20’ out and 20’ back  (A: 45lbs, I*: 25lbs, I: 15lbs)

4 Burpees

Overhead Bumper Plate Carry 20’ out and 20’ back (Same)

6 Burpees

Overhead Bumper Plate Carry 20’ out and 20’ back (Same)

Etc…

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

Scaling Guide: 50 – 80 Reps

Coaching Tips: Make sure to keep your arms straight and your core tight on the overhead walk. As the burpees go up in numbers keep a steady pace and keep moving.

Log your results online by clicking here.

Compare to: New Workout!


Optional ‘Cash Out’: 1 min wall ball, 2 min row, 1 min wall ball

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