Thursday, October 10, 2019

Performance

Every 4 min for 20 min
15/12 Cal Ski
250 Meter Row
15 Chest to Bar Pull-Ups

“Karen”
For time:
150 wall balls, 20/14″

Intermediate

Every 4 min for 20 min
13/10 Cal Ski
250 Meter Row
ME Unbroken Pull-Ups (no more than 15 reps per set)

For time:
150 wall balls, 14/10

Fitness

Every 4 min for 20 min
10/8 Cal Ski
250 Meter Row
15 Ring rows (ME unbroken reps no more than 15 reps per set)

For time:
75 wall balls, 10/4
*Athletes should scale to complete as many reps as possible in 9 min

Burn

With a continuously running clock for 30 min

Two rounds of
1 mile run
100 anchored sit-ups

Then,

50 burpees

A TRAINING EXPERIENCE LIKE NO OTHER

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