Monthly Archives: August 2016

Partner Relays
200 x 2 each
5 inchworm, 5 push-ups, 5 alternate lunge twists, 5 high kicks, 5 squat jumps - repeat

100 DUs
90 Sit-ups
80 Push-ups
70 Wall Balls
60 Pull-ups
50 Burpee Plate Jumps
40 OH weighted lunges
30 Deadlifts 155/105, 135/95, 115/75, 95/55
20 Cleans
10 Push Jerks

150 Weighted situps 45/25, 25/15, 15/10

800 Run negative split
Mobility - windmills, open and close gate
Dynamic Stretch - 1x air squat 2x air squat jump x 5
PVC roll

50x10
60x8
70x6
80x4
85x2
70x10

5 SDHP
10 Thrusters 95/65, 85/55, 75/45 65/35
15 Calorie Row

3 rds
5 burpee
5 hspu
and practice OLY lifting homework

400 run
dynamic stretch
red line mobility

BENCH PRESS
50x5
60x5
70x5
75x3
80x3
85x3
90x1
90x1
90x1+

5 Clean 155/105,135/95,115/75, 95/65
10 Push Up
15 Jump Squat

21-15-9
21 Bar Biceps
21 Bar Triceps

15 Bar Biceps
15 Bar Triceps

9 Bar Biceps
9 Bar Triceps

COACH will lead the group through a 400 meter jog while incorporating Dynamic stretches - FUN FUN!

BUY-IN: 800 meter RUN (together)
3 Rounds
A 1 starts and A2 can immediately follow but cannot pass A1RD 1
500m Row
21 Box Jump 24/20, 20/12
KB farmers carry out
21 KB american swing
KB farmers carry in

RD 2
500m Row
15 Box Jump
KB farmers carry out
15 kb american swing
KB farmers carry in

RD 3
500 meter Row
9 Box Jump
KB Farmers Carry out
9 KB american swing
KB farmers carry in

BUY-IN: 800 meter RUN (together)
15 minutes amrap
A1 pedals for calories while A2 complete 1 round then switchA1:
Bike for calories
A2:
3 Rope Climb
6 HSPU
9 Pull up
12 Push Press 135/95, 115/75, 95/65, 75/45