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Tuesday

Strength: Back Squat 10x2 - Assending weight

with 10 Goblet Lunges 70/55# after each set

5 min transition

"Jackie"

1000 meter row

50 Thrusters 45/33#

30 Pullups

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Endurance: @ ECC 6 am

For time: 1 mile row + 2 mile run

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Wednesday

Buy-in: Max time - L sit holds x3 (can be done on the rings or from pullup bar- but must be same throughout all sets)

Strength: Power Jerk 8x3 assending weight

5 min transition

4 Rounds for Time:

400 meter run

21 Ground to Overhead 95/65#

12 Toes to Bar

Sellout: 3x10 Dumbell Flies

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Thursday

Teams of 2 or 3 athletes for time:

100 Power Cleans 95/65#

100 Box Jumps 24/20"

100 Partner facing med ball situps 20#

Only 1 athlete in motion at once - except for situps & can be done in any order

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Endurance: @ Eli Whitney Museum (915 Whitney Ave, Hamden) @ 6 am

Group jog to base of Armory St. (start) we will then run: 4,5 or 6 x Armory Hill

On odd intervals - recover with a walk or jog

On even intervals - sprint down and recover for 3 mins at the start