Thursday, August 6th 2020

Workout of the Day

Up, Up and Away

200 M Run

35 Pull ups 

35 Burpees

35 Med Ball Squat Cleans 

Rest 2 minutes  

200 M Run

25 Pull ups 

25 Burpees

25 Med Ball Squat Cleans 

Rest 2 minutes 

200 M Run

15 Pull ups 

15 Burpees

15 Med Ball Squat Cleans 

Fitness: Pull ups or Ring Rows (14/10)

Performance: Chest to Bar   (20/14)

22 min Cap 

Athletes: We will run heats staggered by 3 minutes today, this way we can have two separate groups on the pull up bar.  Your pull ups should not be longer than 3 minutes.   The goal here is to push the pace on this light weight mostly body weight workout. 


Strength Work 

10 Single Arm Overhead Squat 

5 Tuck Jumps

5-6 Rounds depending on load 


400 M Run 

200 M Single arm Farmers Carry/Suitcase Carry

:30 Plank each side 

4 Rnds


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