Thursday Feb 10

Bench and Running

Warm Up

Run Drills

 

2 Sets

 

10 Push ups to down dog

10 Muscle Cleans

10 Deep Squat Thoracic Opens

Weightlifting

2 Rounds

 

5-4-3-2-1

 

Power Clean @ 75%

Bench Press @ 75%

 

Cap: 15 min

Workout

Running intervals

 

2 x 600 m

Rest 1 min between intervals

2 x 400 m

Rest 1 min between intervals

2 x 200 m

Rest 1 min between intervals

 

Cap: 20 min

 

Goal: Aerobic Work

Extras

Gymnastics

5 Rounds

 

20HSPU

10 Sand Bag Over Shoulder

 

Conditioning

1000 – 750 – 500 – 250 m Ski

50m Sand  Bag Walk after set

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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