Weekly Strength/Benchmark Schedule – Click Here
Warm-up
Athlete’s Choice – Bike, Ski or Air Runner
3 Rounds
:30 Hard/:30 Easy
-Start at 70% effort work up to full sprint last round
Then
8 – 6 – 4
Front Squat w/ 2 Second Pause
Strict Press
BB Roll Out
Strength
EMOM10
1 Thruster
-Build in Weight Throughout the sets
WOD
10-8-6-4-2
Sandbag over the Shoulder
Sandbag Squats
100m Hug Walk between sets(4) 140|90
-Scale with sandbags. Smaller filler bags = 12lbs. Add multiples to get to desired weight.
At Home WOD
AMRAP: 15
10/7 Push Ups
15 Air Squats
20 Sit Ups
0:30 Any Cardio (jumping jacks, jump rope, burpees)