Nothing assigned for August 24, 2019

Skill Training:

FQ: Top Push-up Plank Holds, Bottom Push-up Plank Holds and Perfect Push-ups

For quality: Top Push-up Plank Hold, 2 mins Bottom Push-up Plank Hold, 1 min 20 Perfect Push-ups

Top Push-up Plank Hold- hollow body Bottom Push-up Plank Hold- stay active, chest and thighs graze floor but not resting on floor Perfect Push-ups- scale to box if needed so no shaking occurs Accumulate the time/reps of each.

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FT: Strict Pull-ups, Push-ups, and Air Squats

For time: 50 Strict Pull-ups 100 Push-ups 150 Air Squats

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AMRAP 10 mins: Dumbbell men Maker and Double Unders

Complete as many rounds as possible in 10 mins of: 3 Dumbbell men Maker, pick load 35 Double Unders

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Strength:

Alt EMOM 14 mins: Burpees Over Sandbag, Sandbag Cleans, Sandbag Carries and 3 more

Every 2 mins for 14 mins, alternating between: 2 rounds of: 2 Burpees Over Sandbag + 1 Sandbag Clean + Sandbag Carry, 20 ft + 1 Sandbag Thruster, pick load 1 round of: 5 Kettlebell Cleans, pick load + 3 High Box Jumps

The kettlebell clean + box jump round is about focusing on power in both movements don't sacrifice position in your catch or landing in your box jumps just go heavier or get higher.

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Conditioning:

AMRAP 10 mins: Shoot Throughs, Farmers Walks, Russian Kettlebell Swings and 2 more

Complete as many rounds as possible in 10 mins of: 3 Shoot Throughs Farmers Walk, pick load, 100 ft 15 Russian Kettlebell Swings, 53/35 lbs Hollow Rock, 30 secs Farmers Walk, pick load, 100 ft 15 Russian Kettlebell Swings, 53/35 lbs Hollow Rock, 30 secs Handstand Hold, 30 secs

This is designed to be a steady state piece today, so while the farmers walk is open weight (should not exceed 70/53 lbs), be sure to choose a weight that allows you to keep moving throughout the 10 mins.

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tttTD15

5x 2 mins RemReps: Double Unders, Dumbbell Power Cleans and Wall Balls

5 rounds, 2 mins each of: 50 Double Unders 10 Dumbbell Power Cleans, 50/35 lbs max reps in remaining time, Wall Ball, 20/14 lbs Rest 1 min between each round.

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