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Monday

Strength:  Bench 5X2 @ 90% of 1RM

Athlete will warm-up then continues working with 90% of your one rep max for 2 repetitions. This is performed over 5 sets. The athlete will recover for 2-3 minutes after each set.

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Sellout:  Skill Work

Athlete will have the opportunity to work on any goat that needs additional work. Some examples may include: OHS, DU’s, Pull-ups, HSPU’s, Muscle Ups…

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Tuesday

Strength: Dead Lift 4X4 @ 85% of 1RM

Athlete will warm-up then continues working with 85% of your one rep max for 4 repetitions. This is performed over 4 sets. The athlete will recover for 2-3 minutes after each set.

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WOD: 3 Rounds for Time of

5 Dead Lifts @ 70%

10 KBS 70#/55#

Athlete will complete a total of three rounds as fast as possible with 5 repetitions of dead lifts and 10 repetitions of Kettle Bell Swings.

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Endurance: Prowler Mile Magic!

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Wednesday

10 Min AMRAP of

25 Squats

1 trail dash

Athletes will complete as many rounds as possible in a 10 minute time period with the combination of 25 air squats and sprinting to the rail trail and back.

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