Monthly Archives: September 2016

mobility on own
group run 400
group dynamic stretch

2 person partner chipper FOR TIME

100s
jump rope
k2E
kb swing
box jumps
wb shots
pull ups
row

day 17 of 22 push-ups

Mobilty movements - then tabata Row 20/10 4 min - Group red line

DEADLIFT: 50x5, 60x5, 70x5, 80x3, 85x2, 90x1, 90x1+

5 RFT - 5 sdhp, 10 ball slam, 5 BBJO,

DAY 16 of 22 pushups -
2 minute max jumps

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 -