30 August

Training Session AM (530a)

A. Hip Circle Work

B. Grip Work

C. Mobility

D. Crossover

E. ēvoFIT Class

7m AMRAP:

4-8-12-16-20-24-28

OHD Torpedo Lunges

Up-Down Over Torpedo

Rest 3m

7m AMRAP:

4-8-12-16-20-24

Thor Raises

100m Run

Rest 3m

7m AMRAP:

4-8-12-16-20-24

Cal Row

S/L V-Ups

Training Session PM 

A. Back Squat; 8-6-4-4

*255/275/325/345

B. Squat Cleans; 4x1

*275#

C. "Ironman"

3 Rounds Each For Time:

10 Cal Bike

1st Curb Run

10 Cal Ski

2 Squat Cleans (185)

30 Du's

Rest 3m B/W

*1:40 - 1:45 - 1:45

*5:10 (30 Second PR From Last Year)

D. 5m AMRAP:

100# DB Clean Over Pull-up Bar

Team of 3

*46

Rest 30 Seconds

1m AMRAP:

100# DB Clean Over Pull-up Bar

Team of 3

*16