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Thursday 9/7/2017

Sam

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

50 partner pullovers

1500 m partner row, Tabata style

Workout warmup:

10 min to work on a strength or skill.

Workout:

20 Min. AMRAP
10 Ring Rows (feet under rings, rigid torso)
10 Push Ups
10 box jumps
25 m. (length of turf) suitcase / waiters walk (24/20 kg kb),(16/12 kg kb.)
25 m. suitcase / waiters walk

*5 burpees on the 5 min. Workout starts with 5 burpees.


*Suitcase is hand at the side like farmers carry,
waiters is hand overhead arm locked out.
Switch hands on the way back.


 

Endurance @ 5:30am

25 Min. AMRAP
10 Ring Rows
10 Push Ups
10 box jumps
25 m. (length of turf) suitcase / waiters walk (24/20 kg kb),(16/12 kg kb.)
25 m. suitcase / waiters walk

*150 m run on the 5 minute. 
Suitcase is hand at the side like farmers carry,
waiters is hand overhead arm locked out.
Switch hands on the way back.

Lift and Skill:

Work on your weakest lift and skill for 20 minutes.

Earlier Event: September 6
Wednesday 9/6/2017
Later Event: September 8
Friday 9/8/2017