Wednesday

31
Aug

Wednesday

Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

Choose Your Adventure (Pick ONE!)

Holbrook (Distance)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
GOAL: SPRINT | Today you get to choose your adventure and I suggest choosing the workout you want to do the LEAST. The SPRINT-feel of Holbrook is nasty. This is all-out. The rest makes this workout even worse than it would be without it. Empty the tank from round 1 to round 10.

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
GOAL: GRIND | Today you get to choose your adventure and I suggest choosing the workout you want to do the LEAST. Morrison is a GRIND in the worst/best way. There’s nowhere to hide in this workout and no reason to stop. The movements are well balanced and just in the right volumes to keep you moving the whole time. Once you get to the 30s…you better be thinking about going unbroken to the end.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Run @ Easy Pace

10/10 Leg Swings

10/10 Ankle Roll Outs

25 Single Unders

:30 Hollow Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

100m Run*

:30 Double Under Practice

1:00 Deadbugs

-Rest :30 b/t Sets-

*Increasing pace of run each set.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:30 Plantar Smash (R)

1:30 Plantar Smash (L)

2:00 Calf Smash

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take the additional rest and focus on your GPP and Conditioning session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!