bag speed

.

e4mom x 4

 

burpees x 8

80lb sandbag carry x 100 yds

hspu x 4

80lb sandbag carry x 100 yds

rope slams x 12

 

10 sandbag squats for every second of total work time over 8 minutes

dead and speed

work up to heavy 3rm deadlift

 

then,

 

max work in 3 min of:

 

burpees x 6

60lb sandbag squats x 9

53lb russian swings x 12

recover

tennis and frisbee

am:

 

1 set of tennis

 

pm:

 

45 min of ultimate frisbee

volume and speed

you go I go...

 

strict pullups x 1,2,3,....10

push ups x 2,4,6,....20

squats x 3,6,9,....30

 

alternate rounds, work / rest, 2 participants

 

then, 5 min later

 

max work in 4min of:

 

95lb hang power clean x 10

30" box jumps x 5

 

at the ymca

5 x

 

135lb front squat x 4

burpee pull ups x 8

 

afap

run and work

warm up:

1.10 mile trail run in 10 min

 

then, 5 min later:

 

complete the following in any order and number of sets

 

hr push ups x 40

45lb (bar only) squats x 80

butterfly sit ups x 120

local loop

one mile trail run

 

afap

early morning hang out

.

awkward and additional loads

.

deadlift warm up

 

then,

 

max work in 8 min of:

 

squat jumps with 16lb sledge on shoulder x 10

hr push ups x 4

rope slams x 14

hr push ups x 4

*overhead walking lunge with 16lb sledge x 12

hr push ups x 4
 

*alternate heavy hand halfway

 

score is total reps

it's only 10 minutes

.

eo2mom x 5

c2b x 3
30" box x 5

25lb slam x 7

95lb hpc x 9

butterfly sit ups x 11

body weight squats x 13

 

score is total reps

start at the top for each effort

5,280 trail feet afap

.

a laborious day

.

early morning cleaning

.

power clean x 1

emom until failure

start at 115lbs, add 10lbs each min

 

upon first failure wait 1 min and repeat attempt

no more than 2 attempts

 

then,

 

3 x

 

min 1: 165lb power clean x max reps

transition 30 sec

min 2: burpees x max reps

transition 30 sec

min 3: double unders x max reps

transition 30 sec

 

pc = 1pt, burpees = 2, du = 1

 

record last completed weight and total score