Saturday 180818 Run, Farmer’s Carry, Waiter’s Carry, SA DB Thruster, DB Sit-ups, Handstand Walk, Lunges, Burpee Broad Jump, DB Hang Clean & Jerk, DB Squat Snatch

St. Thomas Academy Track Workout
“Armageddon”
*Wear a Vest all day if you have one
*5 min AMRAP
Farmers Carry up Stadium steps 50/35
Waiter’s Carry down Stadium steps
2 minutes rest into…

*For Time:
2 Rounds
400m Run
21 SA DB Thrusters 50/35
42 DB Sit Ups
*10 min Cap into…..
8 min AMRAP
10 yd Handstand Walk/ Bear Crawl
10 yd Lunges
10 yd Burpee broad jump
-Rest 5 mins-

For time:
800m Run
16 DB Hang Clean and Jerks 50/35
8 DB Squat Snatch
400m Run
24 DB Hang Clean and Jerk
16 DB Squat Snatch
200m Run
32 DB Hang Clean and Jerk
24 DB Squat Snatch
*25 min cap
*55 mins start to finish

Wednesday 180815 Push Press, Clean and Jerk, Row, Bike

Push Press
3x1 reps; rest 1:30
*12 min Cap

Clean and Jerk Cycling work:
HH Clean and Jerk with Pause at catch
LH Clean and Jerk with Pause at catch
Clean and Jerk with puase at catch
TNG Clean and Jerks

“Mono Struct. Double G”
3 Rounds For Time:
20 Cal Row
10 Clean and Jerk 135/95
20 Cal Bike
10 Clean and Jerk
*Retest from July 13, 2018

Warm Up:
Row 500m
2 Rounds:
10 Strict Press
10 Push Press
10 Push Jerk

Tuesday 180814 Run “Pain Cave”

Pain Cave Progressions:
10x400m [email protected] strong effort rest 1:30

Strict Pull Ups:
L3: 3-3-3-3 with weight building
5-5-5-4-4
L1: Negatives
L2: Strict
*10 min Cap

EMOM 6 – Kipping Pull-ups:
L1: 10 perfect Beat Swings with towel
L2: 10 perfect Beat Swings with pull
L3: 6-10 Kipping Pull Ups
L4: 6-10 UB Butterfly Pull Ups
L5:6-10 UB BF C2B
*6 Mins

Monday 180813 Double Arm OH Lunge, Hand Stand Walk, Pistols, SHSPU

Thruster from floor
build to a tough double then; 4x2 at that weight; rest 2 mins between

“Where’s your Head at?”
3 RFT
40ft Double Arm OH Lunge 50/35
40Ft Hand Stand Walk
12 Pistols
6 SHSPU

Warm Up:
10 Min Warmup:
100 Dubs
10 Front Squats 45/35 pause at bottom
10 Push Press 45/35 pause at top
2 Mins Shoulder Sink Stretch
2 Mins Bow and Arrow Stretch
2 Mins Elevated Cat Stretch
2 Mins Wrist flex/ext. Stretches on floor
10 Front Squats 45/35 pause
10 Push Press 45/35

Thursday 180809 Rope Climbs, BBJO, C2B, Buddy Carry, Run, Wall Climb

Mock Run Through O Course

“CFM O Course”
In teams of 2
24 MIn AMRAP:
4 Rope Climbs
8 BBJO 36/30
12 C2B
100m Buddy Carry each
400m Run
Wall Climb(Enter through back garage doors)

Scales:
Rope Climb: 8 Push Ups 8 Squats
BBJO: scale height
Buddy Carry: Object Carry as heavy as possible
Wall Climb: use a box

Warm Up:
Dynamic Warmup