This week we will be honoring and remembering the memory of Will Thompson. Join us Monday to remember Will and all of the awesome things he brought to the table. We miss you Will.

Workouts for the Week of 12.12.2021

Monday 12.13.2021 @5:30 pm

Will 

In a twenty-two minute running clock, complete for total reps.

4 Minutes: 400 m run+Max Burpees Over Bar. You can also perform regular burpees if your not using a bar or burpees over DB.

Rest Two Minutes.

4 Minutes: 400 m run+Max Thrusters (rX 75/55 lb thrusters) You can also use 40/30 lb DB for a substitute.  Scale with bar only or lighter weight DB’s.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Pull Ups. You can also scale with jumping pull ups, ring rows, or any variation of banded pull ups.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Double Unders. You can scale with single unders or perform parallette jumps, or jump over any object like a barbell or pvc pipe.

Done.

There is also a team version from HOA 2020 if your wanting to partner up with a team for this workout too.

20 Minute Clock, Complete for Total Reps:

5 Minutes: 4 x 200m Assault Runner + Max Synchro Burpees over Barbell

5 Minutes: 4 x 200m Assault Runner + Max Synchro Thrusters, 95/65lb | 75/55lb

5 Minutes: 4 x 200m Assault Runner + Max Synchro CTB Pull Ups | Pull Ups

5 Minutes: 4 x 200m Assault Runner + Accumulate Max *Double Unders (*RX Must Switch E30 Reps)

Thursday 12.16.2021 @5:30 pm

easy does it....go fast

2 Sets:
800m at Easy Pace (Conversational Pace)
Reset :10-:15
300m at Fast Pace (Mile PR pace or faster)
Rest 1 minute
400m at Moderate Pace. (Pace will be :02-:03 slower per 100m to Fast pace)
Reset :10-:15
150m at fastest pace you can maintain for duration.
Rest 2:00 b/t sets.