WED 03.22.17

Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Front Squat (Work up to 95% for 1; then drop set 3×1 @ -10Kg)

Metcon

Metcon (Time)

WOLFPACK:

In teams of 2 for time:

100 ABMAT sit-ups

20 Rope pulls to standing

100 Cal Bike

40 Power Cleans 115/85

100 Cal Row

60 S2O 95/65

Partner 1 works for :30sec while Partner 2 rests

Partner 2 words for :30sec while Partner 1 rests

*Do this until each section is complete then move on to the next.

Metcon (Time)

ALPHA TEAM:

In teams of 2 for time:

100 GHD sit-ups

20 Rope Climbs

100 Cal Bike

40 Power Cleans 225/155

100 Cal Row

60 S2O 165/115

Partner 1 works for :30sec while Partner 2 rests

Partner 2 words for :30sec while Partner 1 rests

*Do this until each section is complete then move on to the next.

Alpha Team Gymnastics

Metcon (Time)

Complete 10 deficit SHSPU @ 6″.

Then lower to ground level and complete 20 SHSPU for time.

Clean (Clean work up to heavy clean; 3×1 @ 95% of Heavy )