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Thursday

Warmup: 3 Rounds of

100 meter row

2 rope climbs

3 tumbles

4 wall walks

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Buy-in - OPP: Split Jerk 6x3 - (taken from the floor)

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Snatch 3x3, 3x2, 3x1

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OTMx12 mins of

odd minutes: 10 box jumps

even minutes: 5 HSPU's

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sellout: 3x1 min on - 1 min off ~ max rep T2B

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burnout: Tabata Row

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Endurance: Meet at Eli Whitney Museum at 6 am

team snow shoe ~ email/text coach Kimmie if you need shoes

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Friday

Warmup: 4 Rounds of

10 Wall balls

8 Box Jumps

6 Slam balls

100 meter row

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For Time:

1000 meter row

then,

5 Rounds for time:

20 KBS 55/35#

20 Burpees

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Saturday

Warmup: 10 mins of

10 ring pushups

10 OH bar lunges

2 Laps

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Buy-in:

- 15 mins of HS walk work

- OTM x 8 mins of 3 power cleans 185/115#

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"Daniel"

50 pullups

400 meter run

21 Thrusters 95/65#

800 meter run

21 Thrusters

400 meter run

50 pullups

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sellout: 3x20 box jumps - No step ups! ~ self regulated rest between each set

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

 

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