Wednesday, dec 7

Strength:

Every 1 min for 10 mins: Back Squat

3 Back Squats, pick load

Every 1 min for 10 mins.

Athlete Instructions

Complete at your goal weight for the 20 rep set next week.

"Veronica Vaughn"

AMRAP 8 mins: Double Unders, American Kettlebell Swings, and Goblet Squats

Complete as many rounds as possible in 8 mins of:

48 Double Unders

16 American Kettlebell Swings, 53/35 lbs

16 Goblet Squats, 53/35 lbs

Athlete Instructions

Goal: ~4 rounds

Notes

The goal today is to keep the movements unbroken and cyclical, so choose weights that will allow for this and keep the transitions quick and seamless.

Competitor: Complete as many rounds as possible in 8 mins of:

36 Weighted Double Unders

12 American Kettlebell Swings, 70/53 lbs

12 Goblet Squats, 70/53 lbs

L2: Complete as many rounds as possible in 8 mins of:

24 Double Unders

12 American Kettlebell Swings, 53/35 lbs

12 Goblet Squats, 53/35 lbs

L1: Complete as many rounds as possible in 8 mins of:

48 Single Unders

16 Russian Kettlebell Swings, 44/26 lbs

16 Goblet Squats, 44/26 lbs

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Thursday, dec 8

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tuesday, dec 6