SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH
Find a 1RM Deadlift
TUESDAY
SKILL
8 Rounds
5 Front Squats
2 x 100’ Sprint
Run as races between 2-4 athletes per heat. Rest between rounds as directed by coach.
Men @ 95/65#
Women @ 65/45#
WEDNESDAY
STRENGTH
Find a 4RM Bench Press
-then-
EMOM5
4 reps @ 80% of 4RM
-then-
AMRAP 8 min
30 Double-Unders
8 CTB Pull-Ups
THURSDAY
STRENGTH
12 minutes to find a 1RM Snatch
CONDITIONING
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats @ 95/65#
FRIDAY
“Nate”
AMRAP 20 min:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings @ 2/1.5 pd
SATURDAY
Indian Creek Greenway
Fun Run!
Distances from 2k to 10k available for all ability levels. Meet at the Creekwood entrance to the greenway at 9 AM, or you can meet at CFI at 8:50 AM and follow your coach to the greenway!