Friday October 5, 2018

Workout: 16 min AMRAP

Run 1 mile, Row 2k or bike 4000 m

then max rounds of Cindy with remaining time.

 

Workout 2: w/Partner

6 min max Russian kb swings to eye level 70/53

only one athlete working at a time

Thursday October 4, 2018

Skill/strength:

double under practice:

12 min

:40 work/:20 rest

workout:

every 2 min for 20 min

alternate between

run 200 m+max hang power snatch 95/65

250 m row+max hspu

Wednesday October 3, 2018

Workout: Teams of 3-4

16 min AMRAP

Cal Bike

Dumbell Snatch 50/35 or kb snatch 53/35

Hand release push up

Run 200 m

Rotate through each movement as athlete finishes the 200 m run. Score is total reps.

finisher:

5 min EMOM

50’ bear crawl plus max alternating single arm push jerks

Tuesday October 2, 2018

Skill: Barbell row

4×12*

*in each set of 12, alternate between overhand and underhand every 3 reps

Workout:

Run 800 m

15 goblet squats 53/35

20 toes to bar

Run 600 m

25 goblet squats 53/35

30 see the lights 20/14

Run 400 m

35 goblet squats 53/35

40 v-ups

 

Friday September 28, 2018

Skill/Strength:

4×12 Alternating DB Press*

*Both DB held at lockout overhead. To start lower 1 dumbbell and press it back overhead. Then do the same with the other arm. Repeat until you’ve accumulated 12 repetitions.

Workout: 20 min AMRAP*

5, 10, 15, 20 up by 5 every round

Overhead Squat 45/35

200 m KB carry 53/35

* every 4 minutes 10 Strict Pull-ups