Aug 18

workout #1
Group A
power clean (BWT or as close to)
body squat
1-7

then
100 KB swings (men 53, women 35)

then:

power clean
body squats
7-1
for time


Group B
goblet squat (40% of BWT or as close to)
squat jump
run (1=50, 2=100, 3=150 etc) all runs completed in
50 yard increments /50 yard runs back from odd #'s doesn't count
1-7

then 5o -24" box jumps

then
goblet squat
squat jump
run
7-1
for time


Fire Fighters
Workout #1 group
cone conditioning

Workout #2 station
Cable circuit
tri ext
bi-curls
rev grip lat pulls
back ext.
4 rounds of 8-10 reps

Workout #3 station
20 ball squats
15 yard bwt walking lunge (fwd)
15 yard bwt walking lunge (bwd)
20 wall ball sit ups
4 rounds

Workout #4 group
50 rev crunches
30 partner leg tosses
40 rev crunches
20 partner leg tosses
30 rev crunches
10 partner leg tosses
20 rev crunches
5 partner leg tosses
10 rev crunches
5 partner leg tosses