Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
3 Pole Vault Plant Drills (10 reps each)
More than 30 Pole Vault Jumps (8-steps, 4-steps - bend, no bend)
About 15 Fosbury Flop High Jumps
Gymnastics (Handstand Holds, 3 BW Muscle-ups + 2x3 Weighted Muscle-ups 5kg)
1 Lap of the Infield + Static Stretching (Cooldown)

Metcon 1:

EMOM for 10 mins: 100m row, 5 games pushups

Metcon 2:

Unbroken KB swings - 53lbs - result 50

Metcon 3:

1-2-3-4-5-6-7-8-9-10: Hang Cleans (155lbs), Box Jumps (24")
Time - 12:21

50 with 50s...from ground and up...then past shin and up (got under them...figuring it out)
12:30
-very tough workout...got out of breath...body very tired afterwards

Team Workout:

While one person runs 200m, the other three members on the team are stationed at one station below:

Burpee box jump overs

DB Snatch- Used a 20# DB

Double Unders- Slowly getting better

• Perform as many reps as possible in the time it takes for the person to run the 200m. Alternate on their return.

AMRAP 15min

5 rds
5 pullups
10 pushups
15 squats

1K--4:10

7 rounds
400m run
115lbs squat

4 miles + 4 hill repeats

Metcon 1:

6000M Row - Time: 24:45

Metcon 2:

1-10, 2-9, 3-8, 4-7, 5-6, 6-5, 7-4, 8-3.....Hang Cleans, Pushups

Time - 12:30

21-15-9
95lb Thrusters
Pull-Ups

7 Rounds for time

7 handstand push ups
7 Thrusters 61/43kg
7 Knees to Elbows
7 Deadlift 111/77kg
7 Burpees
7 Kettlebells Swing 24/16kg
7 Pull Ups