5 August 2015 5 August 2015
Wednesday 5 August 2015 '5 August 2015'

garage burn 1
1. Warm-up level 2
a. 3×10 GHD sit-ups
b. 3×10 glute ham raises
c. 3 Rounds
150m run
15 Empty bar thrusters
2. Strength
a. Back squat 4×4 @80%
b. Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
Run 1 mile
30 Toes to bar
60 Double-unders
20 Toes to bar
40 Double-unders
10 Toes to bar
20 Double-unders

4. Extra A or B
a.
3 Rounds
75 Calorie row
Rest 3 minutes
b.
6 Rounds
50ft. HS walk – at the end of 50ft stay in static hold as long as possible
Rest 2 minutes

1. Warm-up level 1
a. 3×5 GHD sit-ups
b. 3×5 glute ham raises
c. 2 Rounds
150m run
15 Empty bar thrusters
2. Strength
a. Back squat 4×4 @80%
b. Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
Run 1 mile
30 knee ups
60 Double-unders
20 knee ups
40 Double-unders
10 knee ups
20 Double-unders
1. Warm-up Base
2 Rounds
150m run
15 Empty bar thrusters
2. Strength
a. Back squat 4×4 @80%
b. Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
Run 1 mile
30 situps
120 single-unders
20 situps
80 single-unders
10 situps
40 single-unders

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