In case you missed it, here are the blog posts from last week:
What does it mean to encourage someone?
Don’t miss out on your best recovery method!
Has it ever been more important to keep a positive mental attitude?
Better Training Through Breathing
Guest post on being a better breather.
You’re going to do it. Might as well do it in a way that supports your goals!
Squat Clean x3@8-9 for 5 sets
AMRAP 12
10 Squat Cleans, 95/65
10 Bar Facing Burpees
Rx+: 115/80
Gymnastics Skill Work
3 Rounds for time of:
10 Handstand Push ups
15 Toes-to-bar + Pull up
Run 800m
Front Rack Step Up x8@8 for 3-5 sets
AMRAP 20 with a partner:
10 Burpee Box Jumps, 24/20
30 American KBS, 71/53
100 Double Unders
Javelin Press 5×5
5 Rounds for time of:
Run 400m
12 C2B Pull ups
30 Sit ups
20 Push ups
Deadlift 3 sets of 2
10 down to 1 of:
Front Rack KB Side Lunge (L+R=1)
Cross body Clean (L+R=1)
OH Squat (Split sides evenly)
Alternating KB Swings (L+R=1)
Rx: 53/35
With a partner complete:
100 Burpees
100 Power Snatches, 75/55
100 Hollow Rocks
100 Push Presses, 75/55
100 Lunges
100 Front Squats, 75/55
100 Burpees
AMRAP 24 with a partner:
A.
100m Farmer’s Walk, 50/35
B.
25 Double Unders
25 Mtn Climbers
25 Step Ups
25 Shoulder Taps
Thank you for your interest in Swamp Rabbit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
