Thursday 131003

Strength
Weighted push-up
3-3-3-3

Conditioning
AMRAP in 4 minutes:
8 Hang squat clean, 95/65
8 Ring push-ups
8 Box jump over* 24/20
* Must land on box

If 72 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 148 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 216 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Running club
Week 6-Day 1

Warm Up
5 min Jog
3 rds of
20 meters high knees
100 meter build up (accelerate up to 60% over the course of the 100 meters)
20 meter butt kicks
100 meter build up (same as above but build up to 70%-2nd round build to 80%-3rd round build to 100%)
20 meters lunges

Workout-Have a watch for today!
5rds of 300 meter sprint, your rest will be half the time it took you to run the previous interval.