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!
AMRAP X 4 MINUTES
8 UP-DOWNS
8 ALT. GROINERS
8 BB ELBOW PUNCHES
8 BB GOOD MORNINGS
INTO…
AMRAP X 2 MINUTES
6 UP-DOWNS OVER THE BAR
6 COSSACK SQUATS
6 BB HANG MUSCLE CLEANS
6 BB FRONT SQUATS
INTO…
3 MINUTES SQUAT THERAPY
STRENGTH
3X2
TEMPO BACK SQUAT (11X1)
*KEEP WEIGHT HEAVY ACROSS ALL THREE WORKING SETS.
WORKOUT
4 SETS
AMRAP X 3 MINUTES
1-2-3 AND SO ON…
FRONT SQUAT (135/95)
2-4-6 AND SO ON…
UP-DOWN OVER THE BAR
-REST 1:30 B/T SETS-
*RESET AT THE BEGINNING OF EACH AMRAP.
(SCORE LOWEST ROUNDS + REPS)
OPTIONAL COOL DOWNS
1:00/1:00 BARBELL QUAD SMASH
20 ALT BIRD DOGS
10 UP DOG TO DOWN DOG
