Tuesday

BENCH PROGRAM 

EMOM for 10min Complete:

 EVEN: 5 Clean & Jerks (155/115)

   ODD: 10 Pull-UPs

Tackling toughest race, one step at a time

Monday

4 Rounds for TIME of: 

 Building RUN 

 20 Back Squats (135/95)

 30 Hollow Rocks

FUNday

Thursday

AMRAP in 20min of:

 200m RUN

 20 KB Swings

 200m RUN

 20 KB Snatches

KB RX= 53/35

STAY CALM in the STORM!

Wednesday

Front Squat: 10-10-5-5-3-3-3

Jacob’s Ladder

GHD Back Ext: 10-10-10

Tuesday

3 Rounds for TIME of: 

 Tower RUN

  3 Rounds of:

    5 Pull-UPs

    10 Push-UPs

    15 Squats

OPERATION RED WINGS

Monday

For TIME:

12-9-6-18-15-12

Shoulder to Overhead (115/75)

24-18-12-36-30-24

Slam Balls 30/20

Aid Performance With Electrolytes