ENDURANCE

RUN:

4 x 400m, rest 90 seconds, hold splits within 2-3 seconds

SWING/PUSH/JUMP METCON

Equipment needed:

Kettlebell or Dumbbell

Bench or box

 

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Kettlebell or dumbbell swings (53/35 lb.)

Push-ups

Box jumps (24/20 inches)

COACH WALTER

3 Rounds

Run 400m

40 walking lunges (20/side)

30 sit ups

20 push ups

10 Burpees

SPRINT WOD

Equipment needed: Treadmill

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

LUNGES

For time:
- 400m Walking Lunges

METCON

50 burpees

75 flutterkicks (4count)

100 pushups

150 situps

DUMBELL COMPLEX

Every minute on the minute for 15 minutes:
- 9 DB Deadlifts (50/25#)
- 7 DB Hang Power Cleans (50/25#)
- 5 DB Thrusters (50/25#)

If you are not able to keep up with the minute, wait until the next minute comes around.