`

Monday

Warmup: 3 Rounds of

25 Double Unders

10 Box Jumps

5 Pullups

+++++++++++++

3 Rounds for Time:

800 Meter Run

15 Plate Burpees 25/10#

==================

Tuesday

Warmup: 10! 

Calorie Row

WallBalls

Shoulder Press

+++++++++++

1&1/2 Back Squats 3x10 @ 30% of 1RM

+++++++++++++++++++++

7 Rounds for time

7 KBS 55/35#

7 KB Goblet Lunges

7 Pullups

-----------------------------

Endurance: Meet at Hamden High School Track @ 6 am

On the 2 minute:

Sprints

Burpees

Bleechers

===================================

Wednesday 

Warmup: Filthy Fifty 

+++++++++++++

3 Rounds for Time

60 Snatches 185/135#

50 Clean & Jerks 225/155#

40 HSPU's

30 Muscle Ups

2 mile run

 

2 Comments