Fri / 15 Apr 2016

A. CFSD W/U #1 (one round) + 5 Mins Shoulder Mobility

B. Back Squat 5x
Rest 30 secs
Arch Hold 30 secs
Rest 2 Mins

C. “Helen”

3 Rounds
400m Run
21 KB Swings
12 Pull-Ups

D.
2-3min Row Cool Down

Mobility

● 10min Midsection
● 5min Flexor

Core
● 10min HS/HS Walk Practice

Conditioning

15min AMRAP
● 10 KBS
● 10 Box Jumps
● 10 TtB/KtE
● 10m Farmer Carry

A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from March 30, 2016? Goal is to either go heavier today, or take two extra steps per set.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Warm-up: 2 Sets
20 Scap Pull-ups
20 Scorpion stretches
60 Seconds Wrist Series Stretch
20 Wall Runs or 10-15 Feet HS Walk Practice

Five Sets
A1)Bench Press x 5 Reps
Rest 30 Seconds
A2)Rope Climb x 1-2 Reps
Rest 90 Seconds

B) EMOM FOR 12 MIN
MIN 1: 8 Thrusters
MIN 2: 45 Seconds Max Double Unders

C) Three Sets
Face down Chinese Plank Hold x 90 Seconds
V-ups x 20 Reps

Basic Day