August

Sprint Workout 5:30pm at Windmills Park 3 x 20yrds (walk back recovery) 3 x 40yrds 3 x 60yrds 12 x 40yrds (relay)

For time: 250M Row 5 Clean & Jerk (Bwt) 250M Row 4 Clean & Jerk 250M Row 3 Clean & Jerk 250M Row 2 Clean & Jerk 250M Row 1 Clean & Jerk 250M Row

9:00am Trail Run At South Mountain    

Track Workout 12:00pm Dobson High School Work to Rest is 1:2 100-200-300-400-100 

Ass Whip’n 5 rounds for time: 7 Pull-ups 7 Thrusters  95lbs/65lbs 7 Burpees

Rack Jerk 1-1-1-1 Power Clean 2-2-2-2 Back Squat 3-3-3-3 KB Swing 12-12-12-12

For time: 1600m Run 1600m Row

For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups

Power Clean: 3-3-3-3 Push Press: 3-3-3-3 Weighted Pull-up: 3-3-3-3 Back Squat: 3-3-3-3

5:30pm at Windmills Park 4 Gassers 4 Half Gassers 4 Sprints with a walk back