Workhorse: Training
Did a circuit style workout:
3x Rounds
:30 work & :30 off
Man Makers
Jump Rope
Wall Balls
Burpees
Sit Ups
Battle Ropes
Box Jumps
Total score: 606
Workhorse: Coaching
Worked with 3 classes. The first challenge class is done, so we only have the one left.
First two classes were regular classes, so the workout was a circuit style workout with 7 stations. 3x rounds, :30 on and :30 rest. 42 total rounds. Good livin.
Challenge class is down to only 2 people. Pretty sad state of affairs there.
Workhorse: Training
Did a quick version of the 2017 Regionals events 1 & 2:
12x rounds of:
4 handstand push-ups
8 chest-to-bar pull-ups
12 squats
**Time cap: 25 minutes
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
**Time cap: 6 minutes
Training: SealFit
Devil Murph Baseline + Warm up: Mat Chan sequence
Evo 1:
Warmup Slow(ish) Jog 1 mile
100x push press (95#/65#)
Bear crawl 4x 100m
Evo 2:
100x Barbell Backrack Step-ups (50/leg) (95#/65#)
Work Capacity: For time:
10x Power Clean (135#/95#)
10x Toes 2 Bar
10x Push up
*Every round, lower number of power cleans by 1 rep until you have completed
1x Power clean, 10x Toe 2 Bar, 20x Push up.
Ended here due to time. 1:45 total all-in…
Evo 3:
100x squats – Hold a plate out in front of you (25#/10#)
Run 400m with 25# Plate (Carry in front of chest)
Evo 4 (¼-Murph):
Run 400m
25x pull-ups
50x push-ups
100x squats
Run 400m
Stretch + Hydrate & Fuel
Workhorse: Training
12:30 class. Hit it hard and fast. Did the partner workout.
1 Mile Run
100 Push Press 95#
100 Kettle Bell Swings 75#
100 V-ups
Both people move at all times, break it up however. We wound up doing 50/50 on all the reps and distance.
Got it in 11:49