Month: August 2014

LABOR DAY WORKOUT

HOLIDAY SCHEDULE 8&9 AM ONLY Leiftime Movement Prep #1 Buy in: A1. Weighted push-up 5 reps; rest 10s A2. Push-up AMRAP(-3) set; rest 90s X3 *A2 is 3 reps from failure Then… 4 rounds@90% effort 3 tire flips 5 burpees 20M farmers carry (pick your own weight) 5 burpees 20M tire drag 5 burpees *rest …
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WOD FOR DOGS

SPRINT-KBS-ROW-GOBLET SQ

Leiftime Movement Prep #3 Buy in: 10 min work on a weakness Then… 5 min AMRAP 150M sprint 10 KB swings (53/35) Rest 3 min 5 min AMRAP 125M row 10 goblet squats (53/35) Rest 3 min 5 min AMRAP TGU (light) *No score on third AMRAP

CINDY

Leiftime Movement Prep #1 Buy in: A. Push Press- build to a tough 6 in 5 attempts B. Barbell row@30X2; 4-6 reps; rest 90sX3 Then… “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats

R LUNGES- BxJ

Leiftime Movement Prep #2 Buy in: Knee & Ankle mobility + PC 10,8,6,4,2; rest as needed *all touch and go Then… 7 min AMRAP 6 reverse lunges (Moderate load. Pick your own weight) 12 box jumps (24/20) 24 double unders *Step down on box jump (mandatory for Rx) **Stay off platforms on lunges ***Lunges are …
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