Week’s Warm-Up
- 5m Flow
- 2 Rounds
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- 30s Oblique Opener
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- 30′ Crawl
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- 30s Standing Hinge
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- 30s Prying Goblet Squat
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- 2x20s Haloes
Monday 17SEP18
AMRAP4 of: 10 HDSB Squats
1m Rest
AMRAP4 of: IT Pullovers
1m Rest
AMRAP4 of: 5+5 Suitcase Deadlifts
1m Rest
AMRAP4 of: 5 Thrusters
Tuesday 18SEP18
Endurance Intervals 3x4x45/15 of: Row/Ski, Hammer Curls, Toss and Chase, Standing Tricep Exp
AMRAP5 of: Down and Ups
Coaches’ Note: Noon class does D&Us first; 5p class does D&Us last
Wednesday 19SEP18
a) AMRAP7 (Partners): 10 HDSB Squats and IT Flutter Kicks
2m Rest
b) AMRAP7 (Partners): 5 HDSB Throws and Jump-Touch-Jumps
Coaches’ Note: Morning classes do this order; evening classes reverse A & B
Thursday 20SEP18
Coaches’ Choice
Friday 21SEP18
CHIPPER18 of: 20 SB Squats, 5 D&U, 50 Rope Jumps, 20 Clean and Press, 5 D&U, 50 Rope Jumps, 4 Lengths Toss and Chase, 5 D&U, 50 Rope Jumps, 20 Thrusters, 5 D&U, 50 Rope Jumps, 20 SB Cleans, 5 D&U, 50 Rope Jumps, AMRAP Clean-Drop-Sprint 60′