What's Going On?

August 15, 2018

8/15

Warm-up
Coaches choice
Push Press
Every minute on the minute for 12 minutes
Push Press x 1

August 14, 2018

8/14

Warm-up
3 Rounds
10/7 Calorie bike
10 Air squats
10 Shoulder taps

Followed by...

Hip activation drills
Front squat
Every 2 minutes for 12 minutes
Front Squat x 3 reps

August 13, 2018

8/13

Warm-up
Coaches choice
Skill
12 minutes to work on Handstand push up progressions/ Handstand walks.

For those of you uninterested in learning, do the following:
4 sets
Standing Single arm DB press x 8 (each arm)

August 11, 2018

8/11

Warm-up
Coaches choice
Metcon (AMRAP - Rounds and Reps)
Teams of 3
20 Minute AMRAP
30 Clean and jerks 135/95#
40 Toes to bar
50 Deadlifts 135/95#
Athlete 1 works
Athlete 2 Completes 1 rope climb + 100m run
Athlete 3 Rests

August 10, 2018

8/10

Warm-up
Coaches choice
Hansen (Time)
5 Rounds for time:
30 Kettlebell Swings, 70#
30 Burpees

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