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Monday

Warmup: 3 Rounds of

6 OLY bar Back Squats

5 KBS

4 chin ups

3 HSPU's

200 meter row

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

For Time:

800 meter Run

30 Wall balls 20/14#

30 Box Jumps 24/20"

30 KBS 55/35#

20 wall balls

20 Box Jumps

20 KBS

10 Wall balls

10 Box Jumps

10 KBS

Run 800 meters

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Tuesday

Warmup: 12 mins of

200 meter run

6 OLY bar bent over rows

15 Double Unders

6 OLY bar OHS

15 Burpees

 

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

Reverse Hypers 3x12

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

8 mins to establish a max weight power Clean

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

Death by Clean & Jerk 115/65#

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Endurance: meet at ECC @ 6 am

Prowler Mile with Coach Caroline

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Wednesday

Warmup: 3 rounds

5 pullups

10 pushups

15 Air Squats 

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

Bench 4x15 @ 60-70% BW

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

7 Rounds for time:

2 Rope Climbs

4 Deadlifts 275/155#

6 Ring Dips

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Thursday

Warmup: 15 mins of the following

400 meter run

3 prowler pushes

6 T2b

9 Pushups

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

Teams of 2 - 2 Rounds for time:

100 DU's

80 KBS 55/35#

60 Box Jumps 24/20"

40 Lunges with KB 55/35#

20 Parter facing situps with 20# Med ball Situp & Exchange

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Enduance: At ECC @ 6 am with Coach Kimmie

TBD