Workouts

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5/16/2019 - STAK Session 2
15 minute amrap
200 m run
15 Wall Ball 20/14 
15 Kettle-bell swings 53/35
5/16/2019 - STAK Session 1
Week 3 of 6

Power Clean

2 - 2 - 2 - 2 - 2 - 2

60% - 70% - 80% - 80% - 85% - 90%

Every 90 seconds complete a set 


5/16/2019 - WORKOUT 1
AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50/35) PERFORMANCE|(35/25) FITNESS / (24/20)

SCALING
DOUBLE UNDERS -- Double the reps for single unders. If an athlete can not jump today, let’s have them perform 2 minutes of work on either the bike or rower (approx. 30/24 cal respectively)
TOES TO BAR -- Toes towards the bar, kipping knee raises.. If they can not hang for today, we can do one of two things here, V-Ups, or slam balls. Both will be ab focused movements, with the slam balls giving some of that shoulder fatigue that we would generally have from the kipping. Break up the reps early as the volume adds up!
DUMBBELL BOX STEP OVERS -- Choose a load that will allow for a set of 10 to be done without question. This will definitely be in question later after all the toes to bar and jump rope work.


5/16/2019 - WORKOUT 2
SUNS OUT, GUNS OUT - FINISHER
3 SETS

10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension

5/16/2019 - STAK Session 2 FITNESS

MALE SCORES

FEMALE SCORES