July 31: Open Gym / Mobility

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July 28: Take 2.

At The Track

1. 400m, VDOT R Pace, 1 minute rest
2. 800m, VDOT R Pace, 2 minute rest
3. 1200m, VDOT I Pace, 3 minute rest
4. 1600m, VDOT T Pace, 4 minute rest
5. 1200m, VDOT I Pace, 3 minute rest
6. 800m, VDOT R Pace, 2 minute rest
7. 400m, VDOT R Pace, 1 minute rest
8.  20 Tire Flips

If your “R Pace” is not listed for the 800m distance, double the listed 400m pace. If your “I Pace” is not listed for the 1200m distance, triple the listed 400m pace. For instance, say your VDOT is 34, tomorrow you will run (no slower than) 2:02 400m, 4:04 800m, 6:24 1200m, and a 9:20 1600m.

July 27:

Warm Up: 3 Rounds of…
1. 5 x Air Squats
2. 5 x KB Swing @ 1 Pood
3. 5 x Push Press @ 45#

Strength: 5, 4, 3, 2, 1 of…
1. Bear Complex
A. Power Clean
B. Front Squat
C. Push Press
D. Back Squat
E. Push Press
F. Back to Ground

Metcon: 3 Rounds for Time of…
1. 15 x Squats
2. 15 x DU’s
3. 10 x Push Ups
4. 10 x Box Jumps @ 24″
5. 5 x Pull Ups
6. 5 x Burpees

July 23

5 Rounds for Total Reps:

  • 1:00 Row (calories)
  • 1:00 Double Unders
  • 1:00 Rest

followed by:

Pullup EMOM

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 17th: Potpourri

Bench Press: 10-1

Using the same weight…1st set is 10 reps, 2nd  is 9 reps, …. Down to 1 rep for last set.  On the last set, if you feel so inclined, you may do a max rep set.
Bicep straightbar ladder  (rest between sets)
·         Unloaded – 1 x 15
·         Bar + 10 lbs – 1 x 10
·         Bar + 20 lbs – 1 x 10
·         Bar + 30 lbs – 1 x 10
·         Bar + 40 lbs – 1 x 10

Core

3×10

medicine ball sit-ups

russian twists