Saturday 2017.09.26

Aug 25, 2017

Working in teams of four, for total time:

• 800m Run together
• 200 Burpees OPWAAT, while simultaneously completing:
  • 400m Relay
  • 300m Relay
  • 200m Relay

When all burpees and relays are complete:

21-15-9

• Synchro Jump Squats
• Interlaced Sit Ups

28 Minute Cap

Friday 2017.08.25

Aug 24, 2017

Strength

Front Squat

• 4 x 2-3 @ 25X1

This is a deload week for our performance track. Don’t go above 50-55%.

Conditioning

Complete as many rounds as possible in 15:00:

• 10 Dumbbell Thrusters (35/25)
• 3 Muscle Ups
• 20/15 Calorie Bike or Row

Scale 3 muscle ups to 10 chest to bar pull ups, 10 pull ups, or 10 jumping chest to bar pull ups.

Thursday 2017.08.24

Aug 23, 2017

Strength

1A) Pause Dip + Pause Catch Push Jerk

• 4 x 2, building

Pause 2 seconds in the bottom of the dip and 2 seconds in the receiving position.

1B) False Grip Ring Pull Ups

• 4 x 3-5 @ 21X2

Conditioning

4 Rounds for time:

• 400m Run
• 15 Push Jerks (115/75)
• 15 Box Jumps (24/20)

Wednesday 2017.08.23

Aug 22, 2017

Strength

1A) Deadlift

Performance:

• 4 x 1.1.1.1 (no tempo restriction, rest 2 seconds between reps)

Fitness:

• 4 x 2-3 @ 31X1

1B) Push Ups

• 4 x 3-5 @ 3133

Conditioning

Complete as many rounds as possible in 8:00:

• 10 Dumbbell Hang Power Cleans (50/35)
• 10 Burpees

Immediately into, complete as many rounds as possible in 8:00:

• 50 Double Unders
• 10 Double Kettlebell Deadlifts (70/53)

Tuesday 2017.08.22

Aug 21, 2017

Strength

Back Squat

• 4 x 4-6 @ 32X1

This is a deload week for our performance track. Do not go above 60-65%.

Conditioning

Every minute on the minute for 21:00:

• Minute 1: Bike or Row x 15/10 cals
• Minute 2: Double Unders x 30 + Toes to Bar x 8
• Minute 3: Sandbag Squat x 8 or Heavy Goblet Squat x 8