Work hard everytime...like Nic
Monday:
A) Strength
On the minute, 12 Minutes:
1 Power Clean (progress to ~1RM)
-or-
2 Power Cleans (70-75%) + 7 Ball Slams
B) Courtesy of CF Football
“The 4th Quarter is Ours”
5x:
20-yd Bear Crawl (10 yds there/10 yds back)
5 Deadlifts (245/165)
10 Burpees
Tuesday:
500 M Row
AMRAP 10:
15 Air Squats
15 Double Unders
500 M Row
Wednesday:
AMRAP 20:
100-ft One Arm Farmer Walk Right (55/35)
10 KB Swings (55/35)
100-ft One Arm Farmer Walk Left (55/35)
10 KB Swings (55/35)
Thursday:
A) “Lynne-ish”
5x, max reps:
30 seconds Press (95/65)
30 seconds Pullups
-rest 30-
B) Every 30 Seconds:
Sprint 1 Mat Length, then 2, then 3, adding 1 mat length until you cannot finish the sprints within 30 seconds.
Friday:
A) Strength
Every 2 minutes, 10 Minutes:
1 Back Squat (progress to ~1RM)
-or-
2 Back Squats (70-75%) + 3 Box Jumps (30/24)
B) “Black Lung”
21-15-9:
Box Jump
Burpee
Ball Slam
C) Coaches Choice Finisher
Progenex