PPLAdmin

8/18/22

8/17/22 Weightlifting Back Squat (Build to heavy single) Barbell Wam-up With An Empty Barbell 10 Back Squats   Then… 1-2 Back Squats @ 50% 1-2 Back Squats @ 60% 1-2 Back Squats @ 70%  1 Back Squat @ 80%  1 Back Squat @ 85% ….Keep building with small jumps until you reach your heavy single

8/16/22 Gymnastics Metcon (AMRAP – Reps) Strict Pull-Ups 1 Set: Max Unbroken Strict Pull-Ups Scaled Red band Metcon Boat Race (Time) 3 RFT: 500m Row 400m Run 3 mins rest between rounds – Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify

8/15/22 Weightlifting Push Press (Build to a heavy single) – Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single. Metcon Metcon (AMRAP – Reps) AMRAP 7: Wallballs 20 / 14 lb to 10/9ft.   On the Minute [Starting at 1:00]: 5 Deadlifts 225 / 155 lb – Aim

Field Day Metcon Metcon 2PM Rescue Squad Park We may not get all these events in but we have some ideas to play with. Event 1: Watermelon Relay Event 2: Pass, Kick, Punt for Distance Event 3: red band three legged race Event 4: egg and spoon race with a twist Event 5: Kettlebell horseshoe

8/13/22 Metcon Metcon (Time) 5 Rounds: 1000m row Directly into 4 Round of "The Chief"]: 3 Power Cleans 135 / 95 lb 6 Push-ups 9 Air Squats Partner A does 2 full rounds & Partner B does 2 full rouns of Chief You can alternate rounds of chief or do them back to back

8/12/22 Warm-up Metcon 3 Rounds 5 Machine Calories 5 Burpees Then….. 3 Rounds 15 banded pull aparts 10 Hollow Rocks 10 PVC pass throughs + 10 PVC GM Metcon Metcon (Time) For Time: 10 Rope climbes ADV RX: Rope Climbs RX: 30 Pull-ups Scaled: 20 Red band pull-ups Weightlifting Metcon (5 Rounds for reps) Push

8/11/22 “Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius It isn’t what we say that defines us, but instead what we do. Mobility Metcon UPPER BODY 1. Child’s Pose – 2:00 2. Shoulder to Floor – 1:00/Side 3. Wrist Stretches – 1:00
 4. Down Dog – 2:00

8/10/22 Warm-up Warm-up 3 Rounds: Minute 1: Machine Calories Minute 2: 5 Ring Rows + 5 Push-Ups  Gymnastics

8/9/22 Warm-up Metcon 2 Rounds 20 Jumping Jacks 20 Line Hops 10 DU 10 PVC Strict Press 10 PVC Pass Throughs 10 PVC OHS 10 PVC GM Metcon Metcon (AMRAP – Reps) 3 attempts for peak Wattage 10 seconds as hard as possible 3 minutes rest between rounds Score is highest number you see on