Thursday August 2nd, 2018

Power

Litvinov conversion

5 rounds

5 front squats @ 80-85%

400m run AFAP (note: the run is not a rest, go hard on this part)

rest 5:00min

+

2 sets of each

30/30 x 4 split jumps

30/30 x 4 frog hop

(30 seconds on, 30 seconds off x 4 for split jumps. Do the same for frog hops. Then do second round of 4 sets for each).

Tuesday July 31st, 2018

Strength

Find a heavy press in 10min

+

Every 2:30x 5 sets
3SP + 5PP @ 75-80% of strict press weight

+

10min to find a heavy TGU
Start in a standing position, press weight over head, then lower body to the ground and stand back up.

If trying a new weight have a coach or friend spot you!

+

Breather:

5min AMRAP

20 WB 20/14

10 push up

5 HSPU scale to push press

Monday July 30th, 2018

Endurance- 50 minute cap

Teams of 4

10km row

400 burpees

300 KB swings

200 WB

100 Pull Ups

 

P1 – Row 250m

P2 – Rest

P3 – Exercise

P4 – rest

  • Rotate every 250m. Must complete each movement before moving on to next. Once the row is finished, all team members work on remaining reps.
  • THE ROW IS NOT A REST PERIOD!

Friday July 27, 2018

Strength

Find a heavy Front Squat in 10min

+

5×5@80%

Go every 3:00

+

5 sets (10 min)

5 single arm kettle bell front squats, build to heavy

+

5min

Teams of 3

Max prowler push