Tuesday, Jan. 20th - Thursday, Jan. 22nd
Tuesday
Warmup: 3 Rounds
50 Double Unders/ Single Unders
20 OH Walking Lunges with bar
+++++++++++++++++++++++
6x6 Seated Dumbell Press ~ athlete picks weight
+++++++++++++++++++++++
1000 meter row then,
3x3 minute AMRAP of:
9 S2OH 95/65#
9 T2B
Rest 2 minutes between each round
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Endurance: at ECC @ 6 am
30 Minute AMRAP:
5 KBS 70/55#
10 pushups
15 Situps
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Wednesday
Warmup: 4 Rounds of
250 meter row
60' Bear Crawl or HS walks
+++++++++++++++++++
"Elizabeth"
21-15-9
Squat Cleans 135/95#
Ring Dips
+++++++++++++++++++
Cashout:
4x 30 seconds on 10 seconds off of:
Box Jumps 24/20"
+++++++++++++++++++
Back Squat 3x18 @ 60% with 2 min row after each set @ 2K Pace
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Thursday
Warmup: 10 mins of
10 Ring Push Ups
10 OH Bar Lunges
2 Laps
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Deadlifts: 30-20-10
Athlete picks weight - Must be done unbroken
+++++++++++++
For time:
10 HSPU's
10 DL 315/185#
30 DU's
8 HSPU's
8 DL
30 DU's
6 HSPU's
6 DL
30 DU's
4 HSPU's
4 DL
30 DU's
2 HSPU's
2 DL
30 DU's
++++++++++++++++++
Endurance: Meet at Eli Whitney Museum @ 6 am
10, 12, 15 x Mill Rock Hill
This is to be done continuously with recovery done on jog down