A. 5 min coach’s choice B. Sumo Deadlift 3-3-3-3-3 C. 1 round every 6 min x 5 sets 800m run 50′ Bear Crawl 1 Rope Climb D. Alexander Shoulder stretch 2 min per side

A. 5 min your choice + 5 min coach’s choice + 5 min muscle up skill work B. 10 min EMOM 1- 1 Strict Ring muscle up * Spotted if need be 2- 1-2 Strict HSPU * Use a deficit to add challenge C. For time 100 double unders 60 KBS 35/50 40 Push ups…

We have had to make a slight adjustment to the programming!  Swimming will now take place on Friday’s with our MAP sets moving to Wednesday’s.   A. 5 min your choice+ 5 min my choice + 5 min specific B. Rear foot elevated split squats in the front rack- 8 reps/ leg x 4 sets….

A. 5 min your choice + 5 min my choice + 5 min specific B. Sumo Deadlift build to a tough set of 4 C. 1 round every 5 min x 6 sets 400m run 5 Power snatch 55/75 5 Bar facing burpees D. Easy walk + couch stretch 2 min per side

A. 5 min dynamic warm up + 5 min specific B. “Annie” 50-40-30-20-10 Double unders Ab mat Sit ups 15 min time cap C. 26 min Swimming The swim is not mandatory but I do encourage you all to get out and give this a shot.  You are welcome to do your own thing, or…

A. 5 min your choice + 5 min coach’s choice + 5 min muscle up transition work B. 10 min EMOM 1- False Grip pull ups 3-5 tough reps 2- Ring dips 3-5 tough reps add weight for intensity C. For Time: 21 Deadlifts 21 Pull ups 15 Hang Cleans 15 CTB 9 Shoulder to OH…

A. 5 min your choice + 5 min my choice + 5 min specific B. Rear Foot elevated Split Squats 10 Reps/ side x 3 sets- 1 min between legs C. 10-8-6-4 Back Squats 105/155 30-20-10- 5 KBS 35/50 D. Hollow rocks 30 sec EMOM x 5 min

A. 5 min your choice + 5 min dynamic + 5 min specific B. Sumo Deadlift – work to a tough set of 5 C. 1 round every 3 min x 10 sets 200m run 10 Alt. DB snatch 35/50 5 Wall balls D. Gh hold 30 sec EMOMx 5 min

Open gym! 6am-7am 12pm-1pm 4pm-6pm Come with a skill to work on!

A. 5 min your choice + 5 min dynamic + 5 min specific B. “Jackie” 1000m row 50 Thrusters 35/45 30 Pull ups 13 min time cap C. 24 min running

  
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