Friday 05-04-18

Friday, May 4, 2018

Warm Up
2 Rounds
1 Min Run
1 Min Assault / Ski
1 Min Row
10 Frankenstein Complex (Kick, Kick, Toe Touch)
10 Squat Jumps (Be Explosive)
10 Burpee To Target
+
Find 3 People To Share Equipment, One Person Grabs a KB, One Person Grabs a KB.

Coach Leads With All 3 People Single File

10 KB Russian Swings Each 

5 Cal Assault / Ski Each (Test this to see how it feels)

10 BB Thrusters @Bar#

5 Cal Row

10 TTB / V-Ups

2 Shuttle Sprints Each @10m (Down/Back, Down/Back)

 

Coach Will Stagger Starting Areas

 

On a 27 Minute Running Clock
Every 3 min For 9 Min @Very Hard Effort
5 Cal Assault / Ski
10 KB Swings @45/30
5 Burpees Box Jump Overs @20/16
+
Every 3 min For 9 Min @Very Hard Effort
5 Cal Row
10 Thrusters @65/45
5 Bar Facing Burpees
+
Every 3 min For 9 Min @Very Hard Effort
2 Shuttle Sprints @10m (Down/Back, Down/Back)
10 TTB / V-Ups
5 Burpees To Target

 

Score: Avg time for each piece, 3 scores

Please reload

©2017 by Shoreline Athletics.