* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 12 minute AMRAP:

10 Ball Slams 30/20

15 Dumbbell Box Step-ups 25/15 @ 24/20

20 Abmat Sit-ups

Extra Work:

3) Plank Hold: Accumulate 2 minutes

Keep track of total time and attempts to complete. If this is easy for you add a weight vest.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments