Aug 25

workout #1 warm up
pvc routine
10 dislocates
10 OHS
10 drop snatches
10 hang snatch squats
3 rounds

workout #2
group A
for time!
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Group B
For time!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge, 50 steps
50 full sit ups
50 Push press, men 45 pound bar, women 20lb db
50 Back extensions in GHD
50 Wall ball shots, 20 pound ball
50 broad jumps
50 Double unders (or 200 jump ropes)



workout #3
abs
coach choice



Fire fighter

Workout #1 group
bb warm up (review)

Workout #2
5 cauldrons rt
5 cauldrons lt
5 presses rt
5 presses lt
max rounds for 10 min. partner style

Workout #3
10 yard walking lunge men = 20-30 lbs women = 5-20 lbs
10 db curls and press
10 yard DB OH carry5
max rounds for 10 min. partner style
Workout #4
15 Harvards
15 full sit ups
15 push ups
max rounds for 10 min. partner style