August 29

Strength:
Bench Press – 5×3 then 1×20

Mobility:
FAB

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August 19: Tosh

At the track:
Run: 3x (200m + 400m + 600m)
Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

Aug 18

Strength: 

Max effort Front Squat

 

Metcon:

3 Rounds For Time Of:

6 – Front Squats (80% 1RM)

60 – Double Unders

 

Cooldown:

3min push up test

  1 min max pushups in 1 set,

  1 minute rest,

  1 minute max pushups in 1 set,

  1 minute rest,

  1 minute max pushups in 1 set.

  Each max set of pushups must be done continuously, once you have to rest or fail the set is over and you rest for the remainder of that minute, then you rest for the next rest period.

August 12

4 mile run up Madkin Mt.
Start from the Arts and Crafts building. Before turning onto Madkin Mt Rd perform 15 burpees. At the top of the mt perform 15 burpees and when you get to the bottom of Madkin Mt Rd perform 15 burpees. Run back to Arts and Crafts building.