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Thursday

Warmup: 10 minutes

300 meter row

6 burpee box jumps

20 Double Unders

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

"Helen"

3 Rounds for Time

400 meter run

21 KBS 55/35#

12 Pullups

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Endurance: Meet at ECC @ 6 am ~ Coach Kimmie

10, 15, or 20 minutes out and back run

*This is to be done as one continuous run without rest between out and back

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Friday

Warmup: 4 rounds

1 dumpster dash

2 forward rolls

10 ball slams

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

Front Squat: 8x3 ~ Increasing Load

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

5 Rounds for time:

5 Deadlifts 225/155#

40 Double Unders

1 Dumpster Dash

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Saturday - Super Saturday with community workout @ 10 am at Relay for Life at Hamden High

 

*Bring a friend - everyone is more than welcome

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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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