12.8.2021
400m Run (Time)
Max Effort 400m Run
3×400 m run – record fastest.
1 min break between each run
1 min break between each run
200 meter run (Time)
200 meter run for time
3×200 m run – record fastest. 1 min break between each run
100 Meter Run (Time)
100 Meter Run
3×100 m – same as above
Metcon (Time)
10 RFT
16 Minute Hard CAP
(Coaches – set the clock counting up to 16 minutes).
10 Deadlift 225/155 (rx+ 275/185)
5 Ring Rows (rx is feet on the box)
100 M Run
16 Minute Hard CAP
(Coaches – set the clock counting up to 16 minutes).
10 Deadlift 225/155 (rx+ 275/185)
5 Ring Rows (rx is feet on the box)
100 M Run
Skill Work
Weightlifting Class is 4:30pm Monday and Wednesday
Cleans
6 min EMOM 60%
3 clean pulls
2 high hang cleans
2 hang cleans
Cleans
6 min EMOM 60%
3 clean pulls
2 high hang cleans
2 hang cleans
High-Hang Clean (4×2 65%)
Hang Clean (2×2 70%)
Power Clean (2×2 80%)
day 8
10 pack of 30 minute personal training sessions $500