ZOOM Fitness 8:30a with Coach Neely!
“Base Camp”
AMRAP 15:
1 Round of “Strict Cindy”
1 Clean and Jerk
1 Round of “Strict Cindy”
2 Clean and Jerks
1 Round of “Strict Cindy”
3 Clean and Jerks
…
Add (1) Clean and Jerk Per Round "Cindy- 5 Pull-Ups/ Bent over Rows 10 Push Ups 15 Air Squats
"Shamrocks Tail" AMRAP 15 200m Run 2 Front Rack Lunges 2 Shoulder to Overhead 200m Run 4 Front Rack Lunges 4 Shoulder to Overhead 200m Run Cont. up the ladder until 15 min is up
"Taking Control" With a Partner 100 GTOH 400 Meter Run 100 Hollow Rocks 400 Meter Run 100 Burpees 400 Meter Run 100 Superman Rocks 400 Meter Run 100 Russian Twists 400 Meter Run
I'm Irish Don't Kiss Me" 4 Rounds 20 Deadlifts 10 1-Arm Overhead Lunges 20 Goblet Squats 10 1-Arm Overhead Lunges 20 Deadlifts Rest 2 Minutes