A. 2 RFT:
– 800m MedBall Run (20/14) (14/10)
– 40 MedBall Sit Ups (20/14) (14/10)
– 20 Box Jumps (30/24)
B. Complete:
On a 3m running clock, accumulate as many seconds in Plank as possible.
Rest as needed, then…
On a 3m running clock, accumulate as many seconds in Wall Sit as possible.
performance
Performance: 8/16/19 – Friday
Extended Warm Up:
On a 10m running clock…
– Build to a Moderate-Heavy Single of Squat Clean & Jerk.
A. For Time:
30 Squat Clean & Jerks (155/105) (115/75)
* Perform 5 Strict Chin/Pull Ups after every 5 reps, including after rep 30.
Performance: 8/15/19 – Thursday
A. 4 x AMRAP 4:
– 10 Calorie Bike / 100′ Prowler (Empty)
– 10 Slam Ball (20/15) (15/10)
* Rest 3m b/w Sets.
Performance: 8/14/19 – Wednesday
A. For Time:
– 21-15-9-6 HSPU
– 8-8-8-8 DB Box Step Over (50s/35s) (35s/25s)
* Run 200m after each set.
Performance: 8/13/19 – Tuesday
A. Every 3m for 15m (5 Sets):
– Back Squat x 1 @ 20×1
B. AMRAP 9:
– 9 Back Squats (155/105) (135/95)
– 21 Unbroken Double Unders
Performance: 8/12/19 – Monday
A. In teams of 2, for time:
– 2000m Row
– 120 Burpees
– 1000m Row
– 100 Toes to Bar
– 500m Row
– 80 Double DB Ground to Overhead (35s/25s) (25s/15s)
* Athletes must switch every 250m on the Rower, but may split other movement reps anyhow.
8/10/19 – Saturday
A. 3 Sets:
– 2m Bike/Row/Run/Ski
– 1m RKC Swings (70/53) (53/35)
– 1m STATIC HOLD OF CHOICE
– 2m Bike/Row/Run/Ski
– 1m Tall Box Step Ups (30/24)
– 1m STATIC HOLD OF CHOICE
* Possible Static Hold Options: Wall Sit, Squat Hold, Hollow Hold, Plank Variations, Chin Over Bar Hold, Bar Hang, Handstand Hold, etc.
Performance: 8/9/19 – Friday
A. For Time:
400m Run
Directly into…
– 2-4-8-12-8-4-2 Hang Squat Clean Thruster (115/75) (75/55)
– 4-8-16-24-16-8-4 Pull Up
Relevant: Improve Your Front Rack Position – Breaking Muscle
