Saturday, August 8, 2020

Metcon:
1 rd. for time – team of 2 – split work evenly – only 1 athlete working at a time
  • 800 m. Run or 48/36 Cal.
  • 50 Burpee
  • 800 m. Run or 48/36 Cal.
  • 100 Push-up
  • 800 m. Run or 48/36 Cal.
  • 150 Step-up 20/16

Friday, August 7, 2020

Warm-up:
  • 2×2 each side TGU
  • Frog Stretch https://youtu.be/DkeJ17kps1c
  • Bulgarian Split Squat https://youtu.be/1CvEs-TOIKM
  • 2×8 DB/KB Strict Press
  • 2×8 Band OHS
 
Strength:
  • OHS – 5×5 @ HAP
 
Metcon:
4 rds. for time
  • 15 KB Swing 53/35
  • 15 Clean 115/93
  • 15 KB Lunge or KB Step-up

Thursday, August, 6, 2020

Warm-up: 2 rds.
  • 100 SU
  • 15 Air Squat
  • 10 Push-up
  • 5 Strict Pull-up
 
Metcon:
for time
  • 100 Thruster 95/63
every time you break do
  • 5 Pull-up
  • 10 Push-up
  • 15 KB Swing 53/35

Wednesday, August 5, 2020

Warm-up:
  • 2×50 Arm-only Assault Bike
  • 2×3 Slow Strict Pull-up
  • 2×30″ Ring Plank
  • 2×8 Band Strict Press
 
Strength:
  • Push Press – 5×5 @ HAP + 3-3-3 Calf Raise 5×8 (3 second up, 3 second hold, 3 second down)
 
Metcon:
Viking Annie Sue – 1 rd. for time
  • 500 m. Row
  • 25 Sit-up
  • 400 m. Row
  • 25 Leg Lift
  • 300 m. Row
  • 25 Sit-up
  • 200 m. Row
  • 25 Leg Lift
  • 100 m. Row

Tuesday, August 4, 2020

Warm-up:
  • 20 Push-up
  • 20 Depth Jump off Bench
  • 20 V-up
  • 20 Lunge
  • 2 min. Jump Rope
  • warm-up the DB Snatch
 
Metcon:
for time – reps of 50-40-30-20-10
  • DU or x3 SU
  • Air Squat
  • Alt. DB Snatch 40/25

Monday, August 3, 2020

Warm-up:
  • 10 Arm Circles forward & backward
  • 10 PVC Pass-thru
  • 10 PVC Around-the-world
  • Band Rack Stretch
  • Wrist Stretch
  • Pause Air Squat
 
Strength:
  • 1RM Clean – Start with empty bar and Clean & Jerk the weight, keep adding weight for as long as you can, keep doing the Jerk for as long as you can
 
Metcon:
1 rd. for time
  • 400 m. Run or 24/18 cal.
  • 60 Box Jump 20/16
  • 45 K2E or Leg Lift
  • 30 Snatch 115/73