Tuesday

Hill Sprints

2 Rounds of:

E2MOM for 14min complete

 1 Hill Sprint @ MAX effort

REST 5min between Rounds

Monday

“Filthy Fifty “

For TIME:
50 Box Jumps
50 Jumping Pull-UPs
50 KB Swings (53/35)
50 Lunges
50 Knees-2-Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wallballs
50 Burpees
50 Double Unders

FUNday

In TEAMs of 2…

Complete for TIME:

 50 OH Lunges (45/25)

 100 Double Unders

 50 Dips

 100 KB Snatches (53/35)

 50 Wallballs

 100 Athletic Burpees

 50 Knees-to-Elbows

*1 person working at a time

Partition the Reps as you wish

Discomfort leads to growth. If you want to get better you have to be willing to be uncomfortable. 

                                 - @jongordon11

Thursday

ROW for Distance:
10 Row Strokes (easy)
10 Row Strokes (hard)
     Rest 1:00
20 Row Strokes (easy)
20 Row Strokes (hard)
     Rest 1:30
30 Row Strokes (easy)
30 Row Strokes (hard)
     Rest 2:00
40 Row Strokes (easy)
40 Row Strokes (hard)

Wednesday

3 Rounds for TIME of: 

  Building RUN

  21 Box Jumps

  21 Russian Twist (35/25)

  21 Push Press

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

                        ~ Martin Luther King

Tuesday

EMOM for 10min complete:

 5 Hang Squat Cleans

The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Pick a lighter weight and focus on technique 

Back Extensions: 10-10-10-10

Monday

“Helen”

3 Rounds for TIME of: 

 400m RUN

 21 KB Swings (53/35)

 12 Pull-UPs