"Speed AMRAP"(11.3.2010)
I. Beast of East Pre-Dinner:
Anyone who is interested we will be holding a pre-dinner at Ross’ house for the Beast of the East. It will be Paleo friendly and also give us a chance to prep for the big day ahead on Saturday. It will also show some support for the Vagabonds who will be competing in this epic event and give everyone a chance to gather and commune as a gym. If you need anymmore information, please ask Ross or myself for the details of the dinner.
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up(Bike, Row, or Jump Rope)
Banded Hamstring Stretch
Squat Openers Circuit
Shoulder Mobility Circuit
Box Flexion Stretch
III. Skill and Metabolic Conditioning Workouts of the Day:
A. GHD Sit-Ups, 3 sets of 20
*If you are new to this movement, we will scale the reps down to ensure safety and proper technique*
B. “Double Speed AMRAP”(Two Separate AMRAP Workouts):
AMRAP 6 Minutes of:
8 Front Squat @ 115/85
8 Knees to Elbows
Rest 3:00 Minutes
AMRAP 6 minutes of:
8 Deadlift @ 155/105
8 Push-Ups
*Level 1*
Banded Push-Ups
*Level 2*
Full Range of Motion Push-Ups
*Level 3*
Ring Push-Ups
IV. Beast of East Competitors Schedule:
3 sets of 20 GHD Sit-Ups
3 sets of 12 Ring Dips
4 x 400 m Sprints @ 80% Effort of Best 400 m Run
Post Number of Rounds Completed to Comments.
LOL the dinner will not be paleo friendly it will be pasta and meatballs with salad so dont expect paleo hahahah
But will YOU be eating it?? Is this paleo challenge gamesmanship?? If you’re in the corner gnawing on a Fred Flinstone-sized turkey leg, we’ll be on to you!! 🙂
Good luck, Beasts!
how much pasta will Ross eat for time?
Its amazing how you really feel like crap the day after eating only candy… Its like a candy hang over!!! I would say lesson learned, but I know I’ll do it again!
Know where you’re coming from, I had a candy hang over on Monday. One piece is never enough!!!
Especially when it comes to reesees and milky ways lol
yea halloween came at the worst possible time for me. its supposed to be crunch time and i cant stop eating all the extra candy layin around. personally im a fan of butterfingers.
well after thinking about the menu to the dinner i returned the spagetti and meatballs (no lie) and it will now be chicken and brocoli and salad….if you are coming please bring something to add on to our feast…please keep it paleo!!