Warm Up
Dynamic Warm Up
Then grab medballs
2 Rounds
:30 on/:10 off
1. Plank w/ Forearm Circles on Medball
2. Medball Plank ups
3. Leg Lifts over Medball
4. Kneeling Cross Chops*
*Do kneeling cross chops one way the first round, then switch for the second round
Mobility & Accessory
-Thoracic Rolling w/ Peanut
-Bandy pull-aparts 3×15
Strength
EMOM 10
Split Jerk
Mins 1-4: 2 Reps @ 80-90%
Mins 5-10: 1 Rep @ 90-102%
WOD
10 Minute AMRAP
7 Shoulder to Overhead (135,95)
14 Wallballs (20/14)
Level 2- 115,75
Level 1- 95,45
Extra Work
45/30 Cal Ski
30 Burpee Box Jump Over
15 Stone over Shoulder (140/90)
Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
In 5 Minutes complete
800m Run
Then
Tabata Interval 20s work:10s rest x 8
Rest 1 Minute between exercises
Row
Bike
Double Unders
Ski
Then
In 5 Minutes complete
800m Run
*The numbers below should reflect what the lowest number of reps/cals you should be aiming for, for all 8 or 16 intervals.