South Naperville Strength Coach Craig's Blog
Fitness and Life
2 Rounds
3 Wall walks
20 Duck walks
15 Air squats
Superset 5×10 (each) Y, T, W
AMRAP 13
5 Burpee Box Jumps
20 Jumping Lunges
AMRAP 12 Minutes
Climb the Ladder
25′ Double DB Lunge (1 OH, 1 in front rack) 50/35s
2 Rope Climbs
50′ Double DB Lunge
3 Rope Climbs
75′ Double DB Lunge
4 Rope Climbs
100′ Double DB Lunge
5 Rope Climbs
Etc.
*Continue climbing as far as possible for 12 minutes. Score is total reps, where 1 rope climb and 5′ each equal 1 rep.*
Trainer’s Choice
Super set S-Leg Wall Sit :20 Per Leg
4 Rounds
8 Strict Pull Ups
12 Alternating DB Snatch
12 Burpees
24 Lunge Steps
5 Second Eccentric (Lowering)
1 Second Pause
Fast Concentric (Lifting)
For Time
10 Squat Snatch 135/95lbs
30 Lateral Bar Burpees
10 Squat Clean 155/110lbs
30 Lateral Bar Burpees
10 Push Jerk 175/125lbs
30 Lateral Bar Burpees
20 Deadlift 225/155lbs
**16 min time cap**
3 Rounds:
10 burpees
10 air squats
10 v ups
Teams of 3
Row 120/90 Calories
*switching every 20/15*
Rest 1:00
Row 90/72 Calories
*switching every 15/12*
Rest 1:00
Row 90/63 Calories
*switching every 10/7*
Death By Burpees
1 burpee min 1
2 burpees min 2
3 burpees min 3
…continue until failure or 17 min cap
*If you did not make the recommended rep, start all over at one until time is done*