Thursday, May 14h - Sunday, May 17th
Thursday
Warmup: 5 Rounds
10 shoulder pass throughs
10 GHD Situps
10 ring pushups
10 10-meter sprints
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Bench 5x5 @ 75% with max rep dead hang CHIN ups after each set
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4x15 reverse hypers
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3x30 ab mat situps
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3x20 GHD hip ext
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3x10 strict T2B or T2Wall
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Endurance: meet at ECC @ 6 am
10 burpees into 100 meter sprint x 10
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Friday
Warmup: 10 mins of
5 box overs
5 burpees
5 pullups
5 DU's
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For Time:
Run 1 mile
21 med ball cleans 20/14#
21 Pushups
800 meter run
15 med ball cleans
15 pushups
400 meter run
9 med ball cleans
9 pushups
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Saturday - Open House Boot Camp Kickoff Class @ 10 am - Food and Fun to Follow!
Warmup: 4 Rounds
2 laps around room
3 rolls
4 wall walks
5 bent over rows with OLY bar
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3 Rounds for time:
10 Power Cleans 185/135#
20 C2B Pullups
30 DU's
rest 10 minutes ~ after the last athlete is done
10 min AMRAP:
1 Hang Snatch 115/55#
1 Burpee
2 Hang Sntach
2 Burpee.... Until time is up
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Sunday
Amnesty - pick a workout you may have missed during the week or work on a skill