Mar. 17th, 2014 - Monday

Parkland

Warm Up

9 minute TABATA – Double Unders

*1 minute of work; 30 seconds of rest 

Strength

3 x 5 – Back Squat @ H.P.

*rest 60-90 seconds 

Conditioning

3 RFT:

Run 400m

15 V-ups

15 Pushups

15 Air Squats 

*15 minute cap

SUBU

Warm Up

9 minute TABATA – Double Unders

*1 minute of work; 30 seconds of rest 

Strength

“Hatch” (Week 15)

Back Squat

1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 75%

1 x 5 @ 80%

Conditioning

3 RFT:

Run 400m

15 TTB

20 WBS (20#/15#)

*15 minute cap

NORTH SHORE

Olympic

7 x 2 – Tall Clean 

*rest 60-90 seconds 

Strength

1a) 3 x 3 – Clean Pull + 2 Hang Clean Pulls

*rest 60-90 seconds

1b) 3 x ME – HSPU (strict)

*rest 60-90 seconds 

Conditioning

3 RFT:

Run 400m 

15 TTB

20 WBS (20#/15#)

*15 minute cap