FUNday

For TIME:

800M RUN

40 BURPEES  

100M FARMERS CARRY

800M RUN

30 PULL UPS

100M FARMERS CARRY

800M RUN

20 BURPEE PULL UPS

100M FARMERS CARRY

800M RUN

10 DB BURPEES

100M FARMERS CARRY

Remember, if everything came easy we wouldn't know what it felt like to truly succeed. Obstacles are meant to be overcome. Fear is meant to be conquered. Success is meant to be achieved. Believe. Take action. Play to Win Today.

                                                                 - @jongordon11

Thursday

Today’s focus will be on:

 Overhead Mobility 

 Overhead Squats

 Snatch

Wednesday

AMRAP in 20min of:

 200m Sprint

 30 Box Jumps

 100m KB OH Carry 

 20 KB Swings

RX= 53/35 KB

Tuesday

• Shoulder Press 5-5-5-5-5
• Push Press 3-3-3-3-3 
• Push Jerk 1-1-1-1-1

The JerkThe Push PressThe Strict Press (Shoulder Press)

Fitness Toolkit: Protocol & Tools to Optimize Physical HealthHuberman Lab

Monday

Complete for TIME:

18-15-12-9-6-3 Reps

 Wallballs

 Box Jumps 

 Cal Bike

FUNday

Partner WOD

BUY IN: 

5 Rounds- Steady/Smooth Pace

 1min ROW

 10 sec transition 

 1min SKI

 10 sec transition 

AMRAP in 20min of:

 7 Box Jumps 

 7 Dips

 7 Toes-2-Bar

 7 Burpees

 7 Wallballs

1 person working at a time

Alternate after each movement 

Go Unbroken- Quick transitions 

Thursday

Incline DB Bench: 5-5-5-5-5

Tricep Kickbacks: 10-10-10-10-10

            then…

PARKING GARAGE 

4 Rounds:

 50m Hill Sprint 

  Walk Downhill 

 50m Backpedal UP-Hill 

  Walk Downhill