General fitness 8/31/16

Prep work

500m row

2X3 burpee high jump

2X10 lat pull ups

2X10 barbell front squats 
A. 

10 min EMOM 

3 hang power clean at a moderate weight 

B. 

5 min amrap

30 double unders 

10 pull ups or 3 bar muscle ups 
C. 

3X5 inch worm push ups with a :05 hold at the top

3X:30 banded pat stretch 
Cool down

Mobility

Post results

General Fitness Monday 8/29/16

Prep Work
400M Run+1 hill run
2 sets of 50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

WOD
“Turn and burn”
800M Run
Tabata Airsquats
800M Run
*Overall time will be your first score then, the tabata score will be your lowest number of squats in a set. There will be a running clock so start on the first upcoming interval.

B.
400M walk/jog *recover

Cool Down
Mobility
Post results

General Fitness Tuesday 8/23/16

Prep Work
At the terraces of Franklin park
400M Run
2X10 Russian swings
2X Terrace practice sprints @60% effort

WOD
A.
Teams of 2-3 people
18 min AMRAP
Terrace sprint up and down+10 Burpees
Terrace sprint up and down+20 American swings
Terrace sprint up and down+30 KB Snatches
Repeat…
***One partner at a time working, the partner who runs also has to finish the following exercise then tagging the other partner in once completed.

B.
3X10 Drinking Birds+Leg pumps

Cool Down
Mobility
Post results

General Fitness Monday 8/22/16

Prep Work@ FRANKLIN PARK

400M RUN

2 sets of 50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

2-5 min of Either Mobility or practice run

WOD
A.
10 Sets of 200M Run
In between (not For time) 15 Air squats+ 10 Push ups
Rest as needed In between Sets

B.
100M Easy Walking lunges
+
3X
10 Inch worm push ups
3 Sampson stretch 5 Second hold on each side

Cool Down
Mobility
Post results