[Saturday] 8.27.22 Krav Maga + Sparring

AM

[A] Krav Maga

Long range attacks- 60 minutes

[B] Sparring

60 minutes

[Friday] 8.26.22 Deadlifts + Metcon

AM

[A] Banded stretch

[B] Work to a heavy DL

135, 185, 205

[C] For time:

10, 9, 8.... 3, 2, 1

DL (#155)

Burpees (Reverse order)

T2B

29:33

[D] Accessory work

4 Rounds

12x Pull aparts

20x Bicep curls (#15)

15x Banded Shrugs- front and behind neck

[Thursday] 8.25.22 Run

AM

[A] Run

4.5 miles at 59:33 [13:15/mi]

[Wednesday] 8.10.22 Callisthenic "Chief"

AM

[A] 1K Row- Warm-up

[B] Callisthenic "Chief"

5x 3 min AMRAP

9 Air squats

6 Push-ups

3 Burpee to 6" overhead target

Rest 1 minute between rounds

3, 2, 3, 2, 3

[C] 3 RTW:

10 DB curls (#20)

20 Yard sled drag (#90)

20 Yard sled push (#90)

[D] Descending push-up pyramid

10, 9, 8......3, 2, 1

[E] 2K BikeErg cool- down

[Tuesday] 8.9.22 Rowing + Core

PM

[A] Banded stretch

[B] Row 5K

23:49

[C] 12 AMRAP

12 GHSU

12 KBS (#44)

12 Banded pull apart (#purple- single)

5 Rounds

[D] 3 RFW:

:30 dead hang hold

:15 side plank -R

:30 plank

:15 side plank- L

[E] 5 RTF:

10 DL (#135)

10 Cal- SkiErg

9:49

[F] 2K Bike erg

[G] 30 minute sauna

[Friday] 8.5.22 8 Mile Ruck

AM

[A] 8 Mile ruck

2:43:23 (20:11/mi)