Saturday, August 29
rx
For Time (w/partner, any split, one partner working at a time) 30:00 Cap
Buy-In: 100 Hand-Release Push-Ups and 10 Post Runs
1 athlete can work on push-ups while the other works on post runs
Teams must alternate runners each time a lap is completed
Then:
40 Shuttle Runs
20 Walking Lunge Shuttles
100 Toes to Bar
– Each shuttle is 25 ft down and back.
intermediate
For Time (w/partner, any split, one partner working at a time) 30:00 Cap
Buy-In: 80 Hand-Release Push-Ups and 8 Post Runs
1 athlete can work on push-ups while the other works on post runs
Teams must alternate runners each time a lap is completed
Then:
40 Shuttle Runs
20 Walking Lunge Shuttles
100 Knees to Chest
– Each shuttle is 25 ft down and back.
beginner
For Time (w/partner, any split, one partner working at a time) 30:00 Cap
Buy-In: 60 Elevated or Knee Push-Ups (or DB Floor Press) and 6 Post Runs
1 athlete can work on push-ups while the other works on post runs
Teams must alternate runners each time a lap is completed
Then:
20 Shuttle Runs
10 Walking Lunge Shuttles
100 Hanging Knee Raises or Sit-Ups
Videos
Skill Work
Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.