July 28

Metcon: AMRAP in 10 Min
2 Deadlifts @ 80% of 5 RM
10 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45 lb plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.

What’s Next?
Ab Circuit – 4 Rounds
10X GHD
10X Hollow Rocks
10X Incline Situps (25 lb dumbbell) 5 per arm
10X KTE

July 25…Track, track, track, track!!!!

At the Track.

3min Clock (No break between Couplets)

I. 400m Run
Pull-Ups

II. 400m Run
Burpees

III. 400m Run
Walking Lunges

IV. 400m Run
Air Squats

V. 400m Run
Tuck Jumps

Each participant will keep up with individual totals from the couplets. The 400m is part of the 3 minutes, so if it takes you 1:30 to do 400m, that means you have 1:30 left to do as many reps as possible of the indicated couplet. Motivation to get around track as fast as possible.

What’s Next:
Rope climbing practice. David is bringing the rope to the track, so we’ll set it up and try our hand at rope climbing.

July 12th: Push and Pull

Two groups. One does the bench, one does the pullups. Then swap.

Max rounds
Perform every minute on the minute, add 10# per round until failure
2x Bench press (starting weight 155#/75#)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute and three pull-ups the third minute, continuing in this fashion until you are unable to complete the amount of pull-ups required. Record number of minutes completed.

July 7

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

July 5

“Kalsu”
Every minute on the minute:

Complete 5 Burpees, then perform max rep Thrusters (95#/135#) for the remainder of the minute. The goal is to complete 100 total thrusters.
The score is the total time is takes to complete 100 Thrusters.
30 minute time limit….use it however you like..