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Thursday 7/18

Teams of 3 4 Rounds, with a 30:00 Time Cap:

800m Team Medball Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Team Medball Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Team Medball Run 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Team Medball Run 30 Deadlifts 30 Front Squats 30 Push Jerks

Medball -20/14#

1st Round (60's) 115/85 2nd Round (50's) - 135/95 3rd Round (40's) - 155/105 4th Round (30's) - 175/125





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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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