MONDAY, AUGUST 26th
800g NC Meeting TONIGHT at 6:15pm, UPSTAIRS!
A.
Every 4 mins for 7 Rounds (28min):
15/12 Cal. Assault Bike
5 D-Ball Over Shoulder (150/100lbs)
Goal Time: < 2min per interval
Scale to: 10/8 Cals, by Load (can use sandbags too)
B.
3 Rounds for Quality:
15 Calorie Ski Erg
15/12 Calorie Bike
2 Peg Board Climbs OR 5 Strict Toes to Bar
TUESDAY, AUGUST 27th
A.
For Time:
Row 1500m
30 Bench Press (135/95lbs)
Row 1000m
20 Bench Press (165/115lbs)
Row 500m
10 Bench Press (185/135lbs)
Scale to: 1000m/750m/500m, by Load
Goal Time: ~18min
B.
For Time:
400m Run, 27 Strict Handstand Pushups
400m Run, 21 Strict Handstand Pushups
400m Run, 15 Strict Handstand Pushups
Scale to: Pike Pushups/ Standing DB Alt (Pull Down) Presses
Goal Time: ~15min
WEDNESDAY, AUGUST 29th
A.
For Time:
15 Ring Muscle-ups (Bar Muscle Ups/ Strict Pull-ups + Strict Dips)
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
15 Ring Muscle-ups
Scale to: 5-10 RM-Ups/ Banded Pull-ups and Dips,by LOAD, 200m/400m/200m
Goal Time: ~ 15min
B.
3 Sets for Quality:
9 Bent Over Row @ Mod Load
12 Romanian Deadlift @ Mod Load
15 Weighted Glute Bridges @ Mod Load
18 GHD Sit-Ups
THURSDAY, AUGUST 29th
A.
4 rounds for time:
50 Double Unders (150 Single Unders)
25 Deadlifts (155/105lbs)
25 Wall Balls (20/14lbs)
Goal Time: ~10min
Scale to: 25 Du/ 15 Dl/ 15 WB, by Load
B.
For Quality:
50 Weighted AbMat Sit-Ups, 25 Supermans
40 Weighted AbMat Sit-Ups, 20 Supermans
30 Weighted AbMat Sit-Ups, 15 Supermans
20 Weighted AbMat Sit-Ups, 10 Supermans
10 Weighted AbMat Sit-Ups, 5 Supermans
FRIDAY. AUGUST 30th
A. 15:00-35:00
7 Rounds for Time each, alternating complete rounds with partners:
5 Right Arm KB Hang Clean and Jerk (53/35lbs)
5 Left Arm KB Hang Clean and Jerk (53/35lbs)
5 Box Jumps
50ft Sled Push (*sprint)
B. 40:00-55:00
Work at a steady pace for 15 minutes, rotating through the following drills:
50ft DB Bear Crawl (*slow)
100m Farmers Carry (ahap)
20sec Side Star Planks (ea)
SATURDAY, AUGUST 31st
A.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
B.
For Time:
50 GHD's
50 Abmat Sit Ups
50 T2B