Warm up

3 rounds:

10 thick band good mornings

5 snow angels

8/6 cal ski

Strength

Superset

A. Pendlay row 5×5

B. Tempo pull-ups – 5×5 with 31X2 tempo (3 sec down, one sec at the bottom, fast up, 2 sec hold chin above bar)

No kipping, yet build to a heavy set of pendlay row, try to increase from week 1 (8/9) when we did bent over barbell row 4×8. Use a band on the pullups to maintain the tempo

General Physical Preparedness

2 rounds for time :

15 med ball situps

20 single dumbbell snatches 50/35 lbs

25 double dumbbells front squats 50/35 lbs

20 single dumbbell snatches 50/35 lbs

15 med ball box step overs 20/14 lbs, 24/20 in

Time cap 15 min

EVF360

Part A

2 rounds for time :

15 med ball situps

20 single dumbbell snatches 50/35 lbs

25 double dumbbells front squats 50/35 lbs

20 single dumbbell snatches 50/35 lbs

15 med ball box step overs 20/14 lbs, 24/20 in

Time cap 15 min

Part B

Helen:

3 rounds for time of:

400m Run

21 Kettlebell Swings, 24/16 kg

12 Pull-ups

Time cap: 14 min