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Friday 8-29-14

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A.
Row or Airdyne Tabata for Cal

(This is your whiteboard score. Make note of row or airdyne.)

B.
2 rounds of Prowler Suicides
5m-10-15-20 90/50

C.
Bench press 3×10 (warm up to a weight that you will be able to complete 10 reps with. Rest as needed)


Thursday 8-28-14

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A.
Front Squat 2×10 (warm up to about 60-70% then complete the 2×10)

B.
10-15 min to work on Handstand walk for advanced people. Novice will work on 3×1 min Handstand holds on the wall.

C.
3 rounds of:
10 thrusters 95/65
20 KBL swings 2p/1.5p


Wed 8-27-14

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A.
For time:
10 HSPU
20 strict pull ups
30 box jump overs
40 dumbbell snatch 50/30- 20 each arm
50 toes 2 bar
100 d. unders

B.
Coach will lead Core/mobility


Tuesday 8-26-14

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A.
Push Press 2×10 (warm up to about 60-70% then complete the 2×10)

B.
For time:
20 hang power cleans 135/95
20 push jerk –not press, not push press
20 in place lunges with the same weight
EMOM 5 burpees during the workout (start with the 5 burpees on the first minute)

C. Coach will lead hip/quad Mobility


Monday 8-25-14

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A.
In a team of 3 people. Please do not do this workout with only 1 or 2 people.
800m run- team runs together
(partition the reps as needed, only 1 person works at a time)
100 pull ups
200 push ups
300 Goblet squats 53/35
400m run

B.
Coach will lead Core/mobility


Saturday 8-23-14

View Times & Comments

A.
Power Clean
1×5-50%
1×5-60%
2×3-70%
1×3-75%

B.
12 min amrap of:
10 Burpee box jumps 24/20
10 Thrusters 95/65
400m run

C.
2 min amrap of:
Toes 2 bar


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