I. Vagabond Christmas Party 2010:
The Vagabond Christmas Party will be taking place on Saturday, December 18th @ 7:00 pm. All food is welcome and just let me know what you are bringing, so I have an idea of what is going to be at the party. Also bring your favorite adult beverages to the party and get your party on!
II. Dynamic Mobility Warm-Up:
“Mobility Friday”
Let’s continue to progress in our mobility and work out some problem areas that we have created over the last week of training. We can only get better and excel in our ability to perform at our highest capabilities by hitting our weak points and mobilizing those areas on our body for elite performance.
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Deadlift On The Minute, 8 sets of 2, Work up to Heavy 2 Rep Max, near 90% of 1 Rep Max
*Get Results from March 30th and June 21st.*
B. “AMRAP Showdown”
AMRAP Set of 5 Push Press @ 95/65 in 2:30.
Rest 1:00 Minute
AMRAP Set of 10 Overhead Lunges @ 45/25 in 3:30
Rest 1:00 Minute
AMRAP Set of 15 Kettlebell Swings @ 55/45 in 2:30
Rest 1:00 Minute
AMRAP Set of 20 Front Squat @ 75/55 in 3:30
Done!
*Goal of this workout is to go unbroken in the sets prescribed. So, for example, you will do 5 reps of Push Press, then rack the bar, then reset and go for another 5 Push Press. You will try to collect as many sets as possible in the time allotted.*
III. Competitors Schedule Workouts of the Day for Weekend:
Friday: Rest Day(If you missed any workouts from the week, come in and do Friday’s Schedule Workout)
Saturday: Single Workout of the Day(Met-Con)
Sunday: Single Workout of the Day(Met-Con and Strength)
Post Weights Used and Number of Sets Completed for each AMRAP.
Email: [email protected]
Call Us: 508-930-8734
4 thoughts on “"AMRAP Showdown Part 2"(12.10.10)”
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Got 275lbs on my Dead Lift today! Very happy with that considering my 3 rep max was 245. Really good, tough work out today. Sometimes I feel, with AMRAP stuff, that I don’t push myself as hard because when the time is out, the work out stops (opposed to other WODs where you have to finish the WOD to be done). But today I felt extremely motivated to do the best I could, this is one of those work outs that will show you where your mental strength is. By the time we had to do front squats I was toast. It’s a short work out, but if you push yourself through it is really rewarding!
I got something like 4, 6, 3, 3 sets of 10 front squats. Not the happiest with it, but I know I tried my best!
Great job to Bruce and Matt today! Brucey switchin to the Zhegher (sp?) squats to finish out his last set got me pumped! Great determination!
melissa hope you feel better
Kyle great job on the deadlift!!!! Got 205# for my 2 rep. I should have started with a heavier weight, but that’s okay. Got 8,9,3,3 for the workout as rx. Legs were gone by the end. Good job everyone.
Wow the amraps sucked a little more than they looked like they would, expecially once we got to the swings and the front squats! Anyways got 9, 8, 3+10 reps, 2+12 reps as rx’d. Had already done the same deadlift workout last night, so I made up the front squat 5×3 strength wod that I missed on wednsday, and worked up to 205, not a PR but wanted to save a little for a hopeful PR on squat cleans tommorrow, hope to see a bunch of you in morning!