ANNOUNCEMENTS: SPARTAN 6 WEEK TRAINING BEGINS THURSDAY 4/27 WITH COACH PHIL. WE MEET ONCE A WEEK. EITHER THURSDAY 7:30PM OR SATURDAY 6:30AM. WE RUN THE SPARTAN RACE TOGETHER IN BETHAL NY ON 6/17!!! JOIN THE TEAM MIDDLE VILLAGE VIKINGS!!!! BUY YOUR TICKET ON GROUPON! AROOOOOOOOO LET'S DO THIS!
WARM-UP
50 FT KNEE TO CHEST
50 FT OVER THE HURDLE
50 FT TOY SOLDIER
50FT SAMSUN LUNGES
50 FT HIGH KNEES
50 FT BUTT KICKS
50 FT TOE WALKS
50 FT HEEL WALKS
INTO…
400 METER GROUP RUN
INTO…
2 ROUNDS
5 BARBELL SNATCH DEADLIFTS
5 BARBELL SNATCH GRIP HIGH PULL
10 BARBELL MUSCLE SNATCH
INTO…
AMRAP X 3 MINUTES
100 METER RUN
5 BARBELL POWER SNATCH
STRENGTH
EMOM X 8 MINUTES
1 POWER SNATCH
+
1 HANG POWER SNATCH
+
1 OVER HEAD SQUAT
WORKOUT
AMRAP X 21 MINUTES
400 METER RUN
21 GROUND TO OVERHEAD (95/65)
(SCORE IS ROUNDS + REPS)
