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Tuesday

Warmup: 4 Rounds of

8 med ball sumo squats

8 med ball sumo deadlifts

8 jump over med ball

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

3 Rounds for time:

Run Around the Building

21 box jumps 24/20"

12 Deadlifts @ BW

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Endurance: meet at ECC @ 6 am ~ Coach Joe

Prowler Mile

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Wednesday

Warmup: 3 Rounds of

20 banded pull downs (with band)

10 pullups

20 air squats

10 pushups

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

Back Squat 10! with 200 meter row immediately after each set

*weights are taken from the floor

*each set must be done unbroken

*athletes should try and increase load each round

*workout is not for time!

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Thursday

Warmup: 8!

burpees

GHD Situps

seated dumbell presses

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

For Time - Half Linda or 5! of

1.5xBW Deadlift

1xBW Bench

.75xBW Clean

*This should be a sprint and is capped at 6 mins

~10 minute Rest

For Time: 10!

Wall ball 20/14#

2xDouble Unders

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Endurance: Meet at Eli Whitney Museum (915 Whitney Ave, Hamden) @ 6 am ~ Coach Kimmie

Group jogs to the base of Armory St

Run: 4,5 pr 6x Armory Hill

Odd Intervals - recover with a walk or jog back to bottom

Even Intervals - Sprint back to start and rest for 3 minutes

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