Monday the 15th

Run 400

Warm up

Stretch

Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

Three sets for times of:
Pop up sprints 3x 20 yrd

Wall Ball Shots x 20 

Kettlebell Swings x 20 

Rest 3 min

Funky sock Friday the 12th

A little throwback.

Run 400

Warm Up

7th Inning

Four rounds for time of:
Toes to Bar x 8 reps (knees 2 elbows x 15 or ab mats 20)
20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

*rest 90 seconds

Stretch

Wednesday the 10th

Sorry BDB its 9:29



Run 400

Warm Up

Footwork (T Drill)

A.(Learn DL)

Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

Friday the 8th

Run 400 M

Warm Up

8 Min Stretch

Back Squat (tempo 3d 3b x)
5x5 (you have to keep core tight!!!!)

Dead Bugs (keep legs straight)
15 Sec (5 second drop penalty)

10 Minute
EMOTM
5 Burpees

Stretch

Friday the 5th

Run 400 M

Warm up
8 minute stretch stations

Split into groups

Group #1
For Time-
400 M Run
25 Touch n Go Sit Ups
800 M Run
25 Touch n Go Sit Ups
400 M Run

Group #2
Learn-
Hang Clean
Front Squat
Deadlift (time pending)
Barbell Warm Up (time pending)