200m Run

Tuesday, October 24, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 30 pull-ups then:
4 Rounds For Time of:
7 Dumbbell Power Snatch + 7 Dumbbell Overhead Squat – Right Arm (50,35)
7 Dumbbell Power Snatch + 7 Dumbbell Overhead Squat – Left Arm
200 Meter Run

Saturday, October 21, 2017

Strength: Dumbbell Single Arm Overheard + Farmer’s Carry
2 Sets x 100’ each arm

Workout: In Teams of 2 for time of:
P1 – (50,40) Calorie Airdyne
P2 – 100 Air Squats
P2 -(50,40) Calorie Airdyne
P1 – 100 Air Squats

Team 200m Run

P1 – (40,32) Calorie Airdyne
P2 – 80 Single Arm Russian Kettlebell Swings (50,35)
P2 – (40,32) Calorie Airdyne
P1 – 80 Single Arm Russian Kettlebell Swings

Team 400m Run

P1 – (30,24) Calorie Airdyne
P2 – 60 Dumbbell Hang Power Cleans (50,35)
P2 – (30,24) Calorie Airdyne
P1 – 60 Dumbbell Hang Power Cleans Team 800m Run

40 Synchronized Burpees

Time Cap: 40 minutes

Wednesday, August 16, 2017

Strength: Back Squat:
4 Sets Climbing to a 10 rep max

Workout: As Many Rounds as Possible in 20 minutes of:
200 Meter Run
50 Meter Walking Lunges
10 Meter Burpee Broad Jumps
20 Meter Handstand Walks/40 Shoulder Taps (Alternating)

Then, immediately into:
50 Weighted Sit-ups

Wednesday, April 19, 2017

Strength: Bench Press:
5×7, Climbing

Workout: As many rounds as possible in 18 minutes of:
Run 200 Meters w/Sandbag
2 Rope Climbs
4 Handstand Push ups
6 Overhead Squats (115,75)

Accessory: Banded Standing Kickbacks:
3×12 Each Leg