Thursday Feb 17

Squats and some cardio

Warm Up

General body warm up and mobility

Weightlifting

2RM Thruster

5 min to find 2 RM

 

Rest 3 min

 

Front Squat

3 x 3 @ 75% with 2 sec pause at the bottom

Workout

Run 800m

-into-

6 Rounds

22/18 Cal Row/Ski/Bike

Rest 30 sec

-into-

Run 800m

 

Goal: Aerobic Work

Extras

Gymnastics

3 Rounds

20 Pistols

15 Sit ups

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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