Coach Rob
FRONTAL LOBOTOMY
In teams of 3:
20 min AMRAP
400m run (1 person running at all times)
Other 2 team members work on:
1 Power Clean
1 BMU
1 Burpee
1 Def (4”) Kipping HSPU
*add 1 rep to each movement each round
**1 team member working at a time on non running movements
*reps can be broken up between team members as needed
LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand Walk 10 Squat Cleans (185/125) 25’ Handstand Walk 20 Chest to Ba
CHERRY PIE 3 sets 21-15-9//16-12-8 Calorie Row 15-12-9 Burpees -Rest 1:1 between sets- Strength Snatch
We program some pretty intense workouts. Each of you have different capacities. Some of you are super strong and some of you have engines that can go and go. Some of you have a great combination of