Yearly Archives: 2016

Mobility movements until 5:05 - Then, 3 rds RUN 200 meters, ROW 250/200 meters. Then, 5 air squats, 10 squat jumps, 5 high kicks

Front Squat from RACK - 15 min to establish max then, 3 sets of 80%x3

21-15-9: Thruster / BBJO [95/65, 85/55, 75/45, 65/35]

DAY 15 of 22 pushups -
2 minute max jumps

mobility movements - run 200m - junkyard dog

3 person partners 3 Circuits each:
Circuit 1
A1 RUN 200m as pacer
while...
A2 ROW and
A3 shoots max wb [20/14, 14/10] all athletes must go thru the circuit

Circuit 2
A1 RUN 200m as pacer
while...
A2 ROW and
max kb swings for rd 2 [44/26, 35/18] all athletes must go thru the circuit

Circuit 3
A1 RUN 200m as pacer
while...
A2 ROW and
A3 max box jumps[24/20, 20/12] all athletes must go thru the circuit

DAY 14 of 22 pushups
2minute max jumps -

run 400m, dynamic walking stretches (broad jumps, spiderman, inch worm, air squat jumps)

BACK SQUAT [from rack]: 50x10, 60x8, 70x6, 80x4, 85x2, 70x10

9 Minute EMOM
5 Front Squat
5 C&J
5 OH squat
95/65, 85/55, 75/45, 65/3

DAY 13 of 22 pushups - 2minute max jumps - record 22 burpees

Mobility movements until 5:05 -
Then, 3 rds
RUN 200 meters, ROW 250/200 meters.
Then, 5 air squats, 10 squat jumps, 5 high kicks

Bench Press 50x10, 60x8, 70x6, 80x4, 80x4, 70x10

5 rds for time:
5 T2B
10 kb swing 53/35, 44/26, 26/18
5 goblet squat " "
10 box jump 24/20, 20/12

Day 12 of 22 pushups - 2 minute max jumps - 22 burpees