Mar. 3rd, 2014 - Monday

Parkland

Warm Up

MAMWAP (Move As Much Weight As Possible) in 7 minutes of:

30 Ft. Sled Pushes

*Athletes will select the weight that they think will get them the best score

Strength

3 x 5 – Back Squat @ H.P.

Conditioning

5 RFTWT:

10 SDHP (70#/53#)

15 Burpees

20 Wall Taps (20#/15#)

*rest 1 minute between rounds

SUBU

Warm Up

MAMWAP (Move As Much Weight As Possible) in 7 minutes of:

30 Ft. Sled Pushes

*Athletes will select the weight that they think will get them the best score

Strength

“Hatch” (Week 13)

Back Squat

1 x 5 @ 70%

1 x 5 @ 80%

1 x 2 @ 85%

1 x 3 @ 90%

1 x 1 @ 100%

Conditioning

5 RFTWT:

5 Hang Cleans (135#/95#)

12 Box Jumps (24”/18”)

15 Burpees

*rest 1 minute between rounds

North Shore

Olympic

15 minutes to establish a 2RM – Hang Snatch (full)

Strength

1a) 3 x 5 – Push Jerk @ H.P.

*rest 60-90 seconds 

1b) 3 x ME – Chin-ups

*rest 60-90 seconds 

Conditioning

5 RFTWT:

5 Hang Cleans (155#/105#)

12 Box Jumps (24”/18”)

15 Burpees

*rest 1 minute between rounds