Workouts Archive - Page 424 of 530

Thursday Aug 24th, 2017

August 24, 2017 / By j0ssy

10 R

-80m shuttle sprints

Rest as needed between efforts.

For each sprint, run 10 m out, 10 back, 20 out, 20 back, 10 out, 10 back.

August 23, 2017 / By j0ssy

5 rounds:
-1:00 max airdyne cal
-1:00 power snatch (115/75)
-1:00 max db box step-ups (45/25) in each hand
-1:00 rest

August 22, 2017 / By j0ssy

30min amrap:

-Both partners complete a 250m run together (run to grass at edge of cathedral park)

Then 2 rounds of: (break up reps between partners as desired)

-10 deadlifts (275/185) -20 toes to bar -30 kb swings (70/53)

August 21, 2017 / By j0ssy

Then 7 min EMOM

Each minute without letting go of bar

-high hang clean -clean from top of knees -2 jerks *Increase weight each round

WOD Clean and jerk 5-5-3-3-3-1-1-1-1 reps

August 18, 2017 / By j0ssy

Meet at Roosevelt High School Track

20 m each of the following and stride out to the end of the track for 100m

-toe walk

-heel walk

-rhythm skip

-bounding

-high knees

-hot coals

-quick skip

Wod

6 x 200m sprint

Walk around the track as a group between efforts. Full recovery (or close to it) by the time you get back to starting point.

Maintain the form we worked on during hill sprints. Build cadence in the first 20m and Hold on to top-end speed as long as you can.