Tuesday – Running Warm-Up + Cyclical Based Map (AB/ROW)
1600m Run @ EZ Pace – building from last week
+
AMRAP in 20 minutes: *Water Fall Style* – Teams of 2-5
10/8 Cal AirBike
10 DB Step-Ups on to 20” Box @ 25/40lbs/hand
10 Ring Push-Ups
10/8 Cal Rowing
+
Optional but Encouraged 😉
1600m-2000m Run @ EZ
*what were trying to do is establish really basic running volume for everyone so that come july/august we can use running as a tool for intervals and mixed work like wall balls, box jumps, etc – its been all winter since we ran, so if we JUST GO HARD right now – there is a good chance our bodies wont like us
Wk 2. May 9/11
Tuesday – Sn Mod emom + Split Jerk Int + CF Tester
A. Paused Squat Snatch. Snatch Balance 1.1 every min x 10 minutes – 5 min @ moderate, 5 min @ challenging
B. Jerk Dip. Paused Split Jerk 2.1 every min x 10 min – building throughout – no fails
C. 9,15,21 For Time:
Hang Power Snatch @ 55/75lbs
Bar Facing Burpees