800m Run

Thursday, March 29, 2018

Skill: 800 Meter Time Trial

Workout: In 4 Minutes get as far as you can
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings (53,35)
20 Single Arm Dumbbell Snatch Alt. (50,35)
*Rest 1 Minutes
In 6 Minutes get as far as you can
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings
20 Single Arm Dumbbell Snatch Alt.
*Rest 1 Minute
For Time Complete:
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings
20 Single Arm DB Snatch Alt.

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Thursday, November 9, 2017

Workout: With a Running Clock On the 0:00 to 10:00
800 Meter Run
On the 10:00 to 20:00
3 Rounds for time of:
10 Power Snatch (135/95)
5 Bar Muscle-Ups
On the 20:00 to 30:00
80/64 Calorie Airdyne
On the 30:00 till finish
3 Rounds for time of:
10 Power Clean and Jerks (155/105)
5 Ring Muscle-ups

Accessory: Mobility
1:00 of Couch Stretch (RT/LT)
1:00 of Pigeon Stretch (RT/LT)
1:00 of Thread the Needle (RT/LT)
1:00 of Puppy Dog

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