Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s training is intended to encompass GPP, aerobic work, and recovery work. The recovery aspect of this workout can be done in a variety of ways but this work is important to drive parasympathetic function to help expedite recovery which is a great way to have you feeling good for next weeks training. Score today = total distance between carry and push.
B) Warm Up/Mobility (3:00 – 15:00)
Run 400 Meters as a group then,
Partner up and complete:
2 Rounds of:
3 Power Clean + 3 Front Squat + 3 Push Press
*Work up to a carry weight
Then, Set-up sleds
*Teams might need to pair up with other teams to account for equipment.
C) Metcon (20:00 – 60:00)
In teams of 3 for max distance:
”Carry”
0:00-15:00
”Push”
15:00-30:00
Max 100 Meters Sledpushes (light, prowler or dog sled)
”Recover”
30:00-40:00
10 Minutes of easy rowing, bike, or jogging. You can even use a light sledpull powerwalk here. *One person work at a time.
*Alternate Options:
”Carry”
KB Farmer Carry
”Push”
AMRAP 15:
30 Russian KBS (70, 53)
30 Burpees
30 Thrusters (95, 65)
D) Extra Credit (After Class)
5 Minutes of Light Foam Rolling