Monday, April 20th - Thursday, April 23rd
Monday
Warmup: 3 Rounds of
6 OLY bar Back Squats
5 KBS
4 chin ups
3 HSPU's
200 meter row
++++++++++++++++
For Time:
800 meter Run
30 Wall balls 20/14#
30 Box Jumps 24/20"
30 KBS 55/35#
20 wall balls
20 Box Jumps
20 KBS
10 Wall balls
10 Box Jumps
10 KBS
Run 800 meters
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Tuesday
Warmup: 12 mins of
200 meter run
6 OLY bar bent over rows
15 Double Unders
6 OLY bar OHS
15 Burpees
++++++++++++++++++++++++++++++
Reverse Hypers 3x12
++++++++++++++++++++++++++++++
8 mins to establish a max weight power Clean
++++++++++++++++++++++++++++++
Death by Clean & Jerk 115/65#
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Endurance: meet at ECC @ 6 am
Prowler Mile with Coach Caroline
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Wednesday
Warmup: 3 rounds
5 pullups
10 pushups
15 Air Squats
++++++++++++++++++++++++++
Bench 4x15 @ 60-70% BW
++++++++++++++++++++++++++
7 Rounds for time:
2 Rope Climbs
4 Deadlifts 275/155#
6 Ring Dips
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Thursday
Warmup: 15 mins of the following
400 meter run
3 prowler pushes
6 T2b
9 Pushups
++++++++++++++++++++++++++++
Teams of 2 - 2 Rounds for time:
100 DU's
80 KBS 55/35#
60 Box Jumps 24/20"
40 Lunges with KB 55/35#
20 Parter facing situps with 20# Med ball Situp & Exchange
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Enduance: At ECC @ 6 am with Coach Kimmie
TBD