18 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Raises

D. DB Triplet

E. CrossFit Class

SUMMER CONDITIONING EVERY 3M FOR 12M RUN 400M + 15 T2B 15 SUPERMAN PUSH-UPS 2.0 15 WALLBALLS 15 AMERICAN SWINGS (1.5/1) 1. STAGGER ATHLETES TO START ON DIFFERENT STATIONS AFTER THE 400M RUNS. 2. EACH 3M WINDOW BEGINS WITH 400M RUN AND THEN 15 OF ONE OF THE MOVEMENTS. 3. SUPERMAN 2.0 IS DOING A PUSH-UP BUT BEING 1 ARM'S DISTANCE FROM RIG UPRIGHT. AT THE BOTTOM OF PUSH-UP, INSTEAD OF HANDS GOING TO SIDES, HANDS GO OVER HEAD AND TOUCH THE SIDES OF UPRIHT AND THEN BACK TO THE PUSH-UP.

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"BEST OF BOTH" WITH A 16:00 RUNNING CLOCK 0:00 - 10:00 AMRAP 40/30 CAL ROW 30 S20 (115/75) 20 OVER THE BAR BURPEES 10:00 - 16:00 FIND 3RM TNG PC *2 Rounds + 270# 1. SCORE IS 3RM LOAD + REPS COMPLETED OF AMRAP. FOR EXAMPLE: 3RM IS 200# AND ATHLETE COMPLETED 120 REPS. SCORE WOULD BE 320. 2. STAGGER HEATS BY 3M OR PUT A COUPLE SKI'S FOR OVERFLOW IF NEEDED.

Training Session (1040a)

Jiu Jitsu (2 Hours)