MONDAY

"Cameron"
For time:

  • 50 Walking lunge steps
  • 25 Chest to bar pull-ups
  • 50 Box jumps, 24/20
  • 25 Triple-unders
  • 50 Back extensions
  • 25 Ring dips
  • 50 Knees to elbows
  • 25 Wallball "2-fer-1s", 20/14
  • 50 Sit-ups
  • 5 Rope Climbs, 15 ft

TUESDAY

Front Squat + Jerk
Max

3 Rounds

  • 15 DB Thrusters (50# | 35#)
  • 30 GHD situps

WEDNESDAY

8 rounds:

  • 6 Pull Ups
  • 8 Ball Slams
  • 1 Deadlift (~80%)

Rest 1 minute between rounds

THURSDAY

Overhead Squat
1 - 1 - 1 - 1

Back Squat
1 - 1 - 1 - 1

Max Push Ups

FRIDAY

Lactic Threshold Training:
3 rounds

  • 250m Row
  • 15 KB Swings (1.5p | 1p) (Rx+ 2p | 1.5p)
  • 20 Burpees
  • 15 KB Swings
  • 250m Row

Rest 5 Minutes

SATURDAY

TBD
Strength Piece from 2017 Masters Regionals

WOD
Strength Piece from 2017 Masters Regionals

SUNDAY

TBD
Strength Piece from 2017 Masters Regionals