Menu
GENERAL WARM UP 5-15minutes
1x:
-400m Jog
1 Round:
–5ea Thoracic Rotation
–5ea Spiderman
–8 Wall Squat
–10 Scap Push Up
1 Round:
–200m Jog
–10 PVC Pass Thru
–10 PVC Tempo Good Morning
–8 Air Squat (on coach’s call)
–10 Scap Push-Ups
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Snatch Deadlift
–5-10 Muscle Snatch
–5 Snatch Strict Press
–5 Snatch Push Press
PVC Specific Overhead Squat Warm Up 1x:
–5 Quarter OHS Squat
–5 Parallel OHS
–5 OHS
Barbell Specific Overhead Squat warm up 1x:
–5 Quarter OHS Squat
–5 Parallel OHS
–5 OHS
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
45/35
AMRAP 20 min OR 4 Rounds, whichever comes first Scaled Version:
15 Overhead Squats (45/35)
15 Back Squats (45/35)
400 meter Run
Goal: Just get it done
AMRAP 20 min Minimal Gear Version:
10 Single Arm DB Overhead Squats/side (40/30)
20 DB Back Squats (20’s/15’s)
400 meter Run
Goal: Just get it done
AMRAP 20min Bodyweight Version:
20 Alt. Wall Plank
40 Air Squat
2 Rounds:
–:60 – :90 sec Underhand PVC Stretch
–:60 sec/side Banded Lat Stretch
–:30sec/ side OH Samson Stretch
