Category: Uncategorized

Mile repeats

run 1 mile X 3

rest < 5 minutes between, score each mile

scaling: pick a distance that you can complete 3 times: 1200 (end of the road), 800m or 400m. Ideally each interval takes less than 10 minutes. Rowing and biking are options as well, don’t skip today because it’s running!

Image may contain: 1 person, shoes
Aiden

A. Hang clean -1 power + 1 squat

*work to heavy complex 15 minutes

B.

4 rounds for time

15 cleans (moderate weight, from the ground, power or squat)

30/24 calorie row

Image may contain: 2 people
Brian

QUINN (a partner workout)

21 minutes to complete 85 calorie row

then

7 burpees

12 squat clean thruster 135/95

16 wall ball

split row as needed everything else is alternating reps

Image may contain: 3 people, including Eric Eggert, people smiling, people standing and indoor
Eggert Family

A. Power snatch – work to a heavy single for the day – 15 minutes

B.

run 800m

30 power snatches at 60% of “A”

run 800m

for time

Image may contain: 1 person
Devin

A. Candle stick practice 3 X 10

B. Deadlift 3 X 8

C.

12 summo deadlift high pull 75/55

24 sit-ups

AMRAP 10 minutes

Image may contain: 1 person
Kehla