Workout of the day

Wednesday, August 29th

Strength & Conditioning 35 minutes  3 Team Relay P1 Run 800 m P2: ME Weighted Step Ups P3: Complete 20 Push Ups *Score is total mileage      

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Tuesday, August 28th

Mobility/Stability Shoulders/ T-Spine/L-Spine   Conditioning KB Complex 5 Rounds for time: 6 Deadlifts 5 Goblet Squats 4 KB Swings 3/side SA KB Clean 2/side SA KB P. Press 1 Headcutter 10 TTB or 14 Mountain Climbers

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17 August 2018

Strength Bench Press 10,10,5,5,5,3,3,3 Conditioning: 14:00 x AMRAP p1= 150 M Farmer’s Carry + 8 B.O.R to start and Finish p2=ski/row meters or sled lengths  

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15 August 2018

Strength:  Front to Back Squat 5/10 5/10 4/9 3/8 2/7 1/6 1/5 1/4 Conditioning: AMRAP x 4:00 7 TTB 14 Box Jumps Rest :90 AMRAP x 3:00 5 TTB 10 Box Jumps Rest :60 AMRAP x 2:00 3 TTB 6 Box Jumps  

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14 August 2018

Strength/Stability/Mobility: Pelvis/Knees/Ankles Conditioning: Time Cap 24:00 100 DU/45# plate hops 90 KBS 80 Abmat Sit Ups 70 MB Side Toss (35/35) @ 6′ from wall 60 Push Ups 50 Wall Balls 40 Pull Ups 30 Single Arm KB Bent Over Rows (15/15) 20 Burpees 10 HSPU

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August 10th, 2018

Strength Front to Back Barbell Lunges (Front Rack) 8/8 7/7 6/6 5/5 4/4 3/3 2/2 1/1   Conditioning 10 minutes Partner Up P1: 20 Push Ups/HSPU/Pull Ups/Ring Rows (Can be any combination of movements in any rep order you would like) P2: ME Sled Lengths **Score is total lengths x weight on the sled.  

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9 August 2018

Strength: Shoulders/T-Spine/L-Spine Mobility Stability Strength/Skill Conditioning: Teams of 3/Bike 1o rounds each person :20 ME Bike Sprint :60 Rest  

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