Tuesday 7/27/21 – alternate

DO THIS ONE IF NOT COMING TO WED NIGHT WORKOUT AT WASHINGTON HIGH TRACK.

Warmup

Full Gyms & Minimal Gyms

A. Elevated Split Catch Hang Power Clean: 5 x 4/side; rest 2 min

B. Alt. EMOM for 12 min:

min 1 – 3/3 Jump Lunges for max height

min 2 – 20/20 Single Leg Jump Rope Singles

C. AMRAP in 15 min:

5-15 Pushups (pick a # you can complete unbroken)

Run 200m – open up to a 85% effort sprint in the middle for about 5 seconds

15/15 Russian Twists 

Run 200m – do a ~40m Backwards Run in the middle if safe to do so on your route

5/5 Lateral Box Jumps

3 Replies to “Tuesday 7/27/21 – alternate”

  1. A. Elevated Split Catch Hang Power Clean: 5 x 4/side; worked up to 95#

    C. AMRAP in 15 min:

    5 rounds
    10 Pushups
    Run 200m – open up to a 85% effort sprint in the middle for about 5 seconds
    15/15 Russian Twists – 25# Slamball
    Run 200m – do a ~40m Backwards Run in the middle if safe to do so on your route
    5/5 Lateral Box Jumps – 14″ box

  2. A) built up to 53#
    C) 3 rounds plus into fourth round through 2 Russian twists
    5 push-ups
    25# KB
    ~10″ box for lateral jumps

  3. A worked to 115lb. low elevation
    B. felt great until about min 10
    C 3 rds
    12-15 pushups per
    45lb db for russian twist

    this was my weds workout as I’ll be on daddy duty weds pm
    good stuff!

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