Northfield RTB Workouts
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Monday August 12th Tuesday August 13th Wednesday August 14th Thursday August 15th Friday August 16th
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Coach Ashley Coach Josh Coach Ashley Coach Missy Coach Emileana
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45 min AMRAPChipper (for Time)12 min AMRAP 6 min AMRAP #1Gym Workout
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1 mile Run 3 Goblet Squats KB/DB 20 plank Shoulder taps 2 rounds 2 min per station
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100m Farmers Carry KB/DB 100 Mountain Climbers 3 Burpees 20 Flutter kicks
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200m Wall Ball or Plate overhead
100 Air Squats *Increase by 3 per round 20 Plank Toe Taps Plate Pushes
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14 Sand bag cleans 800m Run 20 scissor kicks Walking Lunges
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6 Sled Pushes (Aux Gym)75 Sit Ups 2min Rest Grasshoppers
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400m Sandbag Carry 75 Wall Balls 2min Rest and Transition Wall Balls
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10 Tire Flips 400m Run 12 min AMRAP Suicide Sprints
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Bear Crawl 2 Lengths Wgt Room
50 KB Swings 3 Hang Cleans 6 min AMRAP #2Bear Crawl
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20 Partner Leg Throws (each)50 Box Jumps 3 Barbell Burpees 20 KB clean and Jerks Jump Rope
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10 partner Burpees over plank (each)
200m Run *Increase by 3 per round 20 Box step overs
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25 Push Ups 2 min Rest Between Rounds
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25 Pull ups 2 min Rest 2min Rest and Transition
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Strength 30min run time
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Deadlift Knock out Round 3min 12 min AMRAP 6 min AMRAP #3
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5x5, 3x3, 2x2, 1x1 Plank Hold accumulate time 3 Pull Ups 20 Deadlifts Cash Out:
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(on your own clock)3 Air Squats 20 Push ups800m Run
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200m Run 3 min Rest
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*Increase by 3 per round 2min Rest Transition 400m Run
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6 min AMRAP #4Strength
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Strength 20 Skater jumps Back Squat
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Push Press 20 alt V sit ups
3x3 *work up to heaviest set of 3
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5x5, 3x3, 2x1
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2min Rest TransitionKnock out Round 3 min
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40min run time 10 m Sprints (touching Line)
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6 min AMRAP #5
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20 Thrusters
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20 Barbell Jumps
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38min run time
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