6/29/15 “Money for Nothing”

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Mobility: Hip Mobility


Skill Practice Warm Up: Spend 6 min working up to a challenging height box jump (make sure you are thoroughly warmed up first!)


Strength: Back Squat 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).


Metabolic Conditioning: “Money For Nothing” – 7 Minute AMRAP

40’ walking lunge

10 ring push-ups  (A: Feet on a box , I*: Feet on the floor, straps at 45 deg angle, N: regular push-ups)

100m sprint

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

Scaling Guide:  3 – 6 rounds.  Scale up to db weighted lunges (25/15lbs, one in each hand) for an extra challenge.

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 each round.  Be sure to keep your chest up and maintain good knee positioning on the lunge steps.

Log your results online by clicking here.

Compare to: 2014 – 09 – 28

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


Optional ‘Cash Out’:  4 Minute Row

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