Tuesday 9-1-20
On the 1:30 x 14
1) 5 Strict Press
2) 3 Strict Press
3) 2 Strict Press
4) 1 Strict Press
5) 1 Strict Press
6) 1 Strict Press
7) Rest
8) Rest
9) 3 Push Press
10) 2 Push Press
11) 1 Push Press
12) 1 Push Press
13) 1 Push Press
14) 1 Push Press
AMRAP 10
10 Box Jump Overs (24/20)
10 Air Squats
10 Box Jumps (24/20)
10 Alternating Pistols
Monday 8-31-20
Core Tabata x 4
Right Side Plank
Left Side Plank
Toe Reaches
Plank Up-Downs
On the 1:30 x 6
1 Front Squat + 2 Back Squats
On the 1:30 x 6
2 Wall Walks
15 V-ups
Saturday 8-29-20
Teams of 2
2 Rounds:
800 Meter Run
5-4-3-2-1
Hang Squat Clean
Push Press
600 Meter Run
5-4-3-2-1
Hang Squat Clean
Push Press
400 Meter Run
5-4-3-2-1
Hang Squat Clean
Push Press
RX Weight (95/65)
Friday 8-28-20
AMRAP 4
8 Toes to Bar
8 Burpees
Rest 4 Minutes
AMRAP 4
8 Wallballs (20/14)
8 Reverse Lunges
Rest 4 Minutes
AMRAP 4
50 Foot Shuttle Runs
Thursday 8-27-20
Open Gym:
7:00am-8:30am and 3:30pm-5:30pm
Take 20-25 minutes foam rolling Glutes , I.T. Bands, Quads, Calves and Lats.
This is also a time to work on your gymnastic skills.
Wednesday 8-26-20
Conditioning:
Buy In: 1,000 Meter Row
1-2-3-4-5-6-7-8-9-10
Devil’s Press (50s/35s)
Dumbbell Front Squats (50s/35s)
Buy Out: 1,000 Meter Row
Tuesday 8-25-20
EMOM x 10
1 Snatch
Conditioning:
AMRAP 12
10 Power Snatches (95/65)
40 Double Unders
