Parkland
Warm Up
Run 400m
Then
3 Rounds of
10 Air Squats
10 Mtn. Climbers
10 Pushups
Strength
3 x 5 – Back Squat @ H.P.
*rest 90 seconds
Conditioning
5 RFT:
15 Thrusters (45#/35#)
15 Sit-ups
Sprint 100m
SUBU
Warm Up
Run 400m
Then
3 Rounds of
10 Air Squats
10 Mtn. Climbers
10 Pushups
Strength
"Hatch" (Week 14)
Back Squat
1 x 4 @ 70% of 1RM
1 x 4 @ 75% of 1RM
1 x 4 @ 80% of 1RM
1 x 4 @ 85% of 1RM
Conditioning
5 RFT:
15 WBS (20#/15#)
15 V-Ups
*EMOM (including the 0:00); complete 4 Burpees
**12 minute cap
North Shore
Warm Up
With an empty barbell; complete:
10 Muscle Snatches (power position)
10 Power Snatches (power position)
10 Behind-the-neck snatch grip presses
10 Drop Snatches
10 OHS
Olympic
7 x 2 – Tall Snatch
*see demo video below
Conditioning
5 RFT:
15 WBS (25#/20#)
10 GHD Sit-ups
*EMOM (including the 0:00); complete 4 Burpees
**12 minute cap
