Main Workout

Run 1600m
Pick ups (jog 30yds, sprint 30yds) – 10 reps
Tempo steps – 10 reps, 60yds
Knees to elbow – 5 sets, 15 reps
– superset with Twisting Woodchop (red band) – 5 sets, 20 reps

Main Workout

Run – 1600m
Farmer walk (uni loaded) @50 – 800m
Overhead Plate Carry @25 – 400m 2 trips
- 25 If the elbows “unlock” the walk stops. Continue as soon as you can lock out again.
100m dash – 10 sets, 1 rep

Warm Up

‘Og 800M

Main Workout

KBS @44 – 30sec on/60sec off, 12 reps
Jump rope – 30sec on/60sec off, 12 reps
Skater slides (w/single leg squat) – 12 sets, 5 reps
Med ball chest passes (w/partner) – 60sec on/60sec off, 6 sets

Main Workout

Side sledge* drag @45 – 20 paces each side, 20 reps
…basically went down to the fence and back ~800M
Reverse sledge sprints @95 – sprint backwards, 20yds down & 20yds back, 10 reps
One hand farmer walk @75 – 50yds down & 50yds back, 3 reps
Sledgehammer – 10 reps each hand, 10 sets

*sledge1 [slej] Show IPA noun, verb, sledged, sledg·ing.
noun
1. a vehicle of various forms, mounted on runners and often drawn by draft animals (that would be us) used for traveling or for conveying loads over snow, ice, rough ground (this would be our parking lot), etc.

Main Workout

Run 2 laps – 1600M
Knees to elbows – 5 sets, 12 reps
Situps @25 – 5 sets, 12 reps
Band (red) wood chops – 5 sets, 15 reps
Windshield wipers – 5 sets, 15 reps

Prowler challenge @90 – 40yds, 12 min*
– 11 reps

*Object is to get the max number of 40yd dashes in 12 minutes. Prowler + 90lbs.

Main Workout

Escalating Prowler Density (40 yds, weight does not include prowler because “the bar weighs nothing!”)
@20 – 2 reps
@50 – 2 reps
@70 – 2 reps
@90 – 2 reps
@140 – 2 reps
@180 – 2 reps
@230 – 2 reps
@270 – 2 reps
@320 – 2 reps
@400+ – 1 rep

Main Workout

Run 2 laps (1600M)
Rope – 90 sec on, 60 sec off, 8 reps
Skater slides – 60 sec on, 60 sec off, 8 reps
Tight rope hop – 30 sec on, 60 sec off, 8 reps

800M Run
Row (max speed): 500M, 5 sets
Prowler suicides:
@90 – 20yds/40yds, 5 sets
@100 – 20yds/40yds, 5 sets

…and that was more than enough!

Row: 3,000M
Run: 1 1/2 miles
Skater side steps: 1 min on, 1 min off for 10 minutes
KB swings: @35 – 1 min on, 1 min off for 10 minutes
Situps: 60 (20, 20, 20)
SLRs: 45 (15, 15, 15)

Running, ladders, sprints, power cleans, some other stuff …passed out.