Monthly Archives: August 2017

200m jog, 3 rds: pvc pass thrus, 5 air squats, 5 squat jumps, banded monster walks frontwards and backwards.

at the top of each minute perform 1-3 cleans. increase load each set

4 rds
400m run,
24 squats,
12 burpee box jump over

Coaches Coach

row 600/500, 3rds 9 air squats, 6 squat jumps, 3 inch worms - prep barbell for group burgenger warm up

12 min emom snatch
start lite and increase to max lift

for time:
15 oh squat, 30 k2e, 15 oh squat
115/75, 95/65, 75/45, 65/35

coaches choice

600/500m row,
5 air squats then 2 inch worm, 3 broad jumps
10 air squats repeat
15 air squats repeat

PRESS - work to strict press max and push press/jerk max

ladder for time
10-1 hspu, (55)
1-10 pull up (55)
5 ball slam (50)

3rds 10 bridge, 10 sit ups, 10 arch ups

jog 400m
Inch worm
banded side to side
crab walk
banded side to side
broad jumps

400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run