Feb. 24th, 2014 - Monday

Parkland

Warm Up

Run 400m

10 Air Squats

10 Push-ups

10 Sit-ups

10 Pull-ups

10 Dips

10 Hip Extensions

10 Burpees

Skill

Air Squat Review

Conditioning

4RFT

20 Thrusters (25#/15#)

20 Burpees

100m Sprint

SUBU

Warm Up

Run 400m

10 Air Squats

10 Push-ups

10 Sit-ups

10 Pull-ups

10 Dips

10 Hip Extensions

10 Burpees

Strength

"Hatch" (Week 12)

Back Squat

1 x 4 @ 75% of 1RM

3 x 4 @ 80% of 1RM

Conditioning

5RFTR

1 Minute ME - Wall Ball Shots (20#/15#)

1 Minute ME - Burpees

1 Minute Rest

*Score is Total Reps

North Shore

Olympic

5 x 2 - 3 Position Clean @ Heaviest Possible

Strength

1a) 3 x 5 Push Jerk @ Heaviest Possible

*Rest 60-90 seconds

1b) 3 x ME - Chin-ups

*Rest 60-90 seconds

Conditioning

5RFTR

1 Minute ME - Wall Ball Shots (20#/15#)

1 Minute ME - Burpees

1 Minute Rest

*Score is Total Reps

MF Back Squat