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Monday

Warmup: 

Spend 5 mins on roller

Spend 2 mins on shoulder pass throughs

3 rounds of:

10 Goblet Squats

10 KB Swings

10 Knees to elbows

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

Back Squat 5x5 ~ moderate weight

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

3 Rounds for time:

5 Shoulder to Over-head 135/95#

10 Hang Cleans 135/95#

15 Deadlifts 135/95#

Run Around the Building

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Tuesday

Warmup: 

Roll - 5 mins

Shoulders/ Pass - throughs - 2 mins

8! of

burpees

2x jumping lunges

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

3x 3 minute AMRAP with 2 mins rest of

3 Squat Cleans 155/115#

5 Hand release Pushups

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

OTMx 8 of 

3 Push Press ~ taken from the floor - athlete picks moderate weight

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Endurance: meet at ECC @ 6 am ~ Coach Eric pulling double duty

5 Rounds for time:

300 meter row

12 box jumps

Weighted run around the building with medicine ball 

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Wednesday

Warmup:

5 mins on roller

2 mins on shoulder pass  throughs

300 meter row

10 box jumps

dumpster dash with med ball

10 reverse hypers

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

"Karen"

150 wall balls for time 20/14#

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

 Bench: 3x10 ~ moderate weight (working on speed)

 

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