The Script: Workouts for the Week 081918

The Script: Monday 082018

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The Warm Up: 

Redwing Run

And then, 3x

10 Hvy Wall Balls 

Burpee Broad Jump Down

Bear Crawl Back 

 

The Strength: Back Squat 4x8 at 65-70%

 

The Conditioning: 8:00 AMRAP

16-14-12-10

Plate G2OH (45#/25#)

OH Lunges 

Bear Crawl D&B

 

 

The Script: Tuesday 082118

The Warm Up: 3 Rounds

15 Oh Kb Swings

10 Push Ups 

5/3 Strict Pull Ups 

Taco Loop Run

 

The Strength: Power Clean & Push Jerk 

 

The Conditioning: 6 RFT

5 Strict Pull Ups (3 Jumping 3 Count Negatives)

4 Deadlift (275#/185#)

3 Strict HSPU  

 

 

The Script: Wednesday 082218

The Warm Up: 

Redwing Run

2x

30 Jump Rope 

10 J Squats 

10 Straight Leg Sit Ups 

10 Kipping Swings 

And Then, 

Redwing Run

 

The Conditioning: For Time (30:00 co)

250 Double Unders (5:00)

100 Wall Balls (17:00)

40 Toes to Bar (24:00)

20 Burpees (30:00)

Every 5:00: Redwing Run

 

 

The Script: Thursday 082318

The Conditioning: 18:00 AMRAP

500m Row

And then, AMRAP 

2 Turkish Get Ups 

2 Rope Climbs 

15 Box Jumps (24”/20”)

 

 

The Script: Friday 082418

The Warm Up: 

Redwing Run 

20 Burpees 

 

The Conditioning: For Time

5-4-3-2-1

Bear Complex (135#/95#)

Redwing Run