WOW with Coach Jenny | Stamina AMRAP
Winter is late to arrive but who can complain with this weather? Some were able to ski in October and the ice climbing has been consistent if your willing to work for it.
Athletes have been putting in the hard work and the final days of ski fitness and climbing fitness progression’s are coming to an end this week. Are we going to be crushing powder laps on opening day, is the desert fall climbing season going to be wet and cold? If you put in the hard work you will be rewarded either way. Your body and mind are ready for one thing but the weather may dictate otherwise.
Keep your mind and body stimulated by switching to base fitness and sport maintenance classes to further expand your athletic potential and keep your body in sync. The progression classes may be over but your muscles and your mind still crave the stimulation.
Don’t become stagnant.
This workout is a refreshing taste of what you used to love. Hard work, sweat, and a feeling of accomplishment.
The warm up is classic barbell work. Get it done. Males @ 65# Females @ 45# or more.
Next work involves two moments of pushing. Work up to a hard but doable weight.
Grind thru the 6 rounds for time. Make sure to focus on form and breathing. Penalty burpee every time you may mess up on the jump rope, performed at time of mess up.
Every minute on the minute perform 5 kb front squats then sprint out two suicide sprints. Rest period should be approximately 20 seconds. Modify as needed. Work hard! This should not be comfortable.
Classic core work. Practice proper form and execute each movement with confidence. Do not rush.
Foam Roll your entire body and feel well.
W.U. 3 Rounds of Barbell Complex
6x each of
4x Bench Press
3x clapping push up
lat and pec stretch
250 Meter Row
100x jump rope ( penalty 1x burped for mess up)
5x box jump
10x russian twist
10 Round EMOM
5x kb front squat
2x suicide sprint
10x trx knees to chest
10x each EOS
10x reverse hyper
:30 boat hold
5 MINUTE FOAM ROLL