Monday

SKILL

 

Row 500 m

then…..

20 Leg Swings (10 ea direction)

10 Iron Crosses w/ 3 sec pause

10 Walking Lunges

20 Air Squats

10 Good Mornings

20 Jumping Jacks

10 Sit Ups

 

STRENGTH (Week #2)

 

Back Squats 

 

Warm Up sets

 

5 @ 45%

10 Hollow Rocks + 6 Tempo HSPU @ 31A3

5 @ 55%

:30 sec Spiderman hold each leg x 2

5 @ 65%

15 V-Ups + :45 sec plank Hold

 

Working Sets

(rest/stretch 2-3 min btwn sets)

3 @ 70%

3 @ 80%

3+ @ 90% (goal is to max reps after the 5th rep)

 

WOD

 

AMRAP in 15 min 

 

6/4  Strict HSPU (games)

10/8 CTB Pull Ups

12/10 Palte To OH Burpees

 

L1 – Wall Climb/Banded PU’s

L2 – Box HSPU

L3 – Kippn’ HSPU/ Pull Ups