Monthly Archives: August 2016

400m run or row
dynamic stretch
pvc role

1 x 10 at 50%
1 x 10 at 70%
3 x 10 at 75%

5 Rds
5 HSPU
5 PUs
5 C & J 135/95, 115/75, 95/65, 75/45
5 BBJO
5 Front Squats

400 m jog (around building)
Line up for Dynamic Stretches
Mobility Movements

3 Rounds

Station 1:
Row for calories (record your total)

Station 2:
10 burpee box jumps
10 snatch 95/65, 85/55, 75/45, 65/35
10 OH Squats (modify with Front Squats)

Station 3:
30 pull ups
15 Weighted Sit-ups 45/25, 25/15

Rules:
Athletes CANNOT pass each other.
Each athlete must complete the station before moving on.

After 3 RDS REST 5 Minutes

Then, PARTNER CASH OUT

5 Rope Climbs & 1 Lap
4 Rope Climbs & 1 Lap
3 Rope Climbs & 1 Lap
2 Rope Climbs & 1 Lap

Jog 400
Dynamic Stretch - walking alt lunge twists, high kicks, high knees
Red Line - group air squats, inch worms, push ups, squat jumps,

Partner Sprints
3 rds
200m Run - tag

2 Person Teams

2 ROUNDS for TIME [9 movements for 2 rds totaling 18 at 18 movements each!] 18 wall ball sit -ups
18 wall balls
18 Hand release push-ups
18 Power Clean
18 Bar facing jump-overs
18 KB swings
18 KB goblets squats
18 Ball Slams
18 ROW or BIKE

FOR TIME
Birthday Boy MUST complete RX
18 dbl unders
18 butterfly pull ups
18 HSPU

You can Join "The Kid" and help him celebrate. Modify if needed

Jog 400
or Row 600 m
Group Dynamic Stretch
Group PVC Roll

Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

15 Minute Time Cap
21 K2E
15 push press 75/45
9 Box Jump 24/20
100m kb farmers carry