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Sir Michael 

Sir Michael 

Saturday

Warmup: 4 Rounds of

50 meter prowler push

10 Ring Pushups

10 Medball Cleans

10 Box Jumps

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WOD 1: 10 Minute AMRAP

500 Meter Row then,

Max Rep Front Squat @ 75% of Body Weight

*Bar Must be taken from the floor and if the bar hits the floor again - the athletes goes back to the rower for another 500 meters

*Score = total number of front squats

Rest 5 minutes then,

WOD 2: 7 minute AMRAP

Max Distance Farmers Carry BUT at the top of each minute each athlete does 5 burpees

*Athlete picks weight and can use kettle bells, dumbbells, hex bar, or bumper plates

Coach Mark getting his Beastmode on!

Coach Mark getting his Beastmode on!


Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*Remember - 7 am Fun Run leaving from the gym. Everyone is welcome! 

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