Beat the clock

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

10-15 low back EXT

low back stretch 30 secs

https://www.youtube.com/watch?v=GtOtjmUgWQg

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock

If you can do more than 20 perfect push ups stay on toes

10-15 primal setup

10 or less go knees

Beat the Clock (AMRAP – Rounds)

30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1

8 swings Green/Black

8 push ups

8 Front squat 2 Purple/ 2 red

4 burpees

Round 2

9 swings

9 push ups

9 Front squat

5 burpees

round 3

10 swings

10 push ups

10 front squats

6 burpees

and so on till it no longer possible

round 4 11/7

round 5 12/8

round 6 13/9

round 7 14/10

record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Bootcamp

when the clock beats you or you beat the clock racks weights log in rounds completed and start the Amrap with Run

amrap

run 300

6 alt band curls R/L =1 6 double

15 decline sit-ups beast mode add weight

6 kb sea saw press press R/L=1 / 6 double press on

sled row

2 min blitz

furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles