Ten Thirty


  1. Row 500m or Run 400m
  2. 10m Inchworm + push-up  
  3. 20m Walking Lunge 


Foam Rolling: Find the Pain


Next weekend, 6/20-6/21, we have athletes going to Fort Myers for fnThunderdome Competition! Check it out for more details at fnthunderdome.com! Get some extra training and yoga this weekend! 

Skills & Technique: (Click below for links to more info)


Ten Thirty 

10 Burpees 
30 Push Press 75/55lbs
10 Burpees 
30 Front Squats 75/55lbs
10 Burpees 
30 Sumo Deadlift High Pulls 75/55lbs
10 Burpees 
30 Overhead In Place Lunges 75/55lbs
10 Burpees 
30 Front Rack In Place Lunges 75/55lbs
10 Burpees 
30 Chest to Bar Pull-ups
10 Burpees 
30 Pistol Squats 

30 Minute AMRAP
Score rounds and reps. 

Coach's Notes:

This should be a fast warm-up. Give a little extra time for mobility and make sure everyone is moving well. The weight is pretty light for most today. This is just a nice little "chipper" style AMRAP. I expect a handful of people to make it though at least two rounds. The overhead lunge can be done with a narrow or wide grip. Be careful on these. I believe this is the first time we are programming overhead barbell lunges. If the athlete is not 100% sound in warm-ups lighted the load and change it up. I don't want anyone dropping bars from overhead while in the lunge position. Be very cautious and aware of whats going on with these. Hope everyone enjoys the burpees! Payback for all the ones I had to do last week!