(978) 265-7875

Training Workout, August 31, 2021

Chasing Cindy

Warm-up
3 rounds
10 jumping jacks
3 burpees
10 toe touches

Weightlifting
20:00
Shoulder Press (3x3x3x3 ascending if possible)
post heaviest

Metcon
Chasing Cindy (AMRAP – Rounds and Reps)
25:00 AMRAP
2x Cindy
200M Run
3x Cindy
200M Run
4x Cindy
200M Run
………

** Cindy =
5 Pull-up
10 Push-up
15 Air Squats

Skill
If time remains
100 single unders for time

Training Workout, August 30, 2021

Randy

Warm-up
7:00 AMRAP
Run 250
:30 Bar Hang
10 Ab Mat Situps
10 PVC Passthrough
5 Inch Worms

Weightlifting
15:00 Cap
Deadlift (3-3-3-3-3 then AMRAP)
70-80%

Metcon
8:00 cap
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

8:00 cap
Rx for women 55#
scale weight/reps as needed

Training Workout, August 26, 2021

Run, DU’s, Run, DU’s

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
200m Run
10-30 DU/SU’s

Metcon
Run, DU’s, Run, DU’s (Time)
3 RFT
400m Run
30 DU’s
250m Run
20 DU’s
Rx+ = All 400’s, 50 DU’s

Training Workout, August 25, 2021

8/25/21

Weightlifting
Power Snatch (3-3-3-3-3)
Build to heavy set of 3

Metcon
8/25/21 (AMRAP – Rounds and Reps)
20:00 AMRAP
ROW 300 m
20 AKB 53/35
10 Wallballs
5 pullups

Rx+ 70/53, C2B

Training Workout, August 24, 2021

8/24/21

Weightlifting
Deadlift (3-3-3-3-3)
80%

Metcon
8/24/21 (2 Rounds for reps)
7:00
Row 100
10 Deadlift 135/95
10 Box Jump 24/20
10 pushup

Rest 3:00

5:00 amrap
Burpees