FUNday

Partner WOD

For TIME:

 3000m ROW (total)

  60 S2OH (95/65)

  60 Front Squats (135/95)

  60 Bench Press (155/95)

  60 Deadlift (185/135)

 1 Mile Run (each)

 

              International Law Enforcement Training Summit

Thursday

Crossover Symmetry Drills

3 Supersets:
 :30sec MAX DB Bench Press (50/30s)

After Each Set: 50 Banded Pull-Aparts

Rest as Needed Between Sets

         then...

E2MOM for 20min / 10 Pushes:

 50m Sled Push

FEDERAL FITNESS with Dave Castro

Wednesday

10 Rounds: Every 90 seconds:

 100m RUN

 10 1arm Hang Clean & Jerks*

*RX= 53/35 KB

*Alternate Left-Right every round

              Support a WARRIOR 

Tuesday

Deadlift: 5-5-3-3-3-3

EMOM for for 10 min Complete:

   ODD: 10 Dips

 EVEN: 10 GHD Situps

The 9 Foundational Movements

Monday

4 Rounds for TIME of: 

 30 Double Unders

 20 Wallballs

 10 Burpee Pull-UPs

     then...

3 Rounds:

:20 ON - :10 OFF

  Flutter Kicks

  Hollow Rocks

FUNday

"DT"

5 Rounds for TIME of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Thursday

“Nicole”

• AMRAP in 20min of:
•  400m Run
•  Max Pull-UPs 

Perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed before the 20-minute clock stops.