`

Tuesday

Warmup: 3 Rounds of

5 Pullups

10 pushups

15 air squats

dumster dash

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

Power Jerk - Find a 4 Rep Max then,

4x2 @ 90% of that max

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

OTMx20  minutes of

Odd Minutes - 20 DU's

Even Minutes - 10 burpees

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

Endurance: meet at ECC @ 6 am ~ Coach Joe

30 min AMRAP - Obsticle Course

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

Wednesday

Warmup: 10 minutes of

3 sand bag cleans

6 kettlebell deadlifts

9 floor presses

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

Fight Gone Bad

3 Rounds - max reps at each station

Wall balls 20/14 - 1 min max rep

SDLHP 75/55 - 1 min max rep

Box Jumps 20/16" - 1 min max rep

Push Press 75/55# - 1 min max rep

Row - 1 min max calories

Score = Total reps

 

 

Comment