6/29/15 “Money for Nothing”


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.

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Compare to: 2014 – 09 – 28

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

Optional ‘Cash Out’:  4 Minute Row

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