500m Row / 400m Run
Hip & Shoulder Complex
Rest 2:30 between sets
CASH IN – 400m Run
12-9-6-9-12
Thrusters
Ring Rows
CASH OUT 500m Row
Jog 5 mins away
Run back & try to beat 10 min total
Rest 3 min
2 Rounds –
-30 Air Squats
-20 Pushups
ON YOUR OWN
500m Row/ 400m Run
Hip & Shoulder Complex
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 High Knee Run x10ea
-Squat Jumps x5
Holleyman
30 rounds for time
5 Wall Balls
3 HSPU
1 Power Clean 225/135
HERO WOD HOLLEYMAN:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!
ON YOUR OWN
500m Row/ 400m Run
Hip & Shoulder Complex
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 High Knee Run x10ea
-Squat Jumps x5
Holleyman
30 rounds for time
5 Wall Balls
3 HSPU
1 Power Clean 225/135
HERO WOD HOLLEYMAN:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
500m Row / 400m Run
Hip & Shoulder Complex
1-2-3-4-5-6-7-8-9-10 Power Cleans
10-9-8-7-6-5-4-3-2-1 Box Jumps
ON YOUR OWN
500m Row/ 400m Run
Hip & Shoulder Complex
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 High Knee Run x10ea
-Squat Jumps x5
WOLFPACK
**HSPU practice/protocols
ALPHA TEAM
30 Deficit HSPU every third rep 5sec pause in the bottom
Aerobic Tabata
8 rds of each movement:
Air Assault
Burpee
Row
Pullups
3×5 Seated Box Jump for height
3×12 DB Bulgarian Split Squat (6R/6L)
500m Row / 400m Run
Hip & Shoulder Complex
1-2-3-4-5-6-7-8-9-10 Power Cleans
10-9-8-7-6-5-4-3-2-1 Box Jumps
Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!
ON YOUR OWN
500m Row/ 400m Run
Hip & Shoulder Complex
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 High Knee Run x10ea
-Squat Jumps x5
Active Recovery Thursday
Deck-O-Cards w/a Partner
*Work together to get through the deck!
Hearts: Double Unders
Clubs: Box Jumps
Spades: KBS
Diamonds: ABMAT Sit-ups/GHDs
Jokers: 400m Run/500m Row
Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!
500m Row / 400m Run
Hip & Shoulder Complex
1 Mile Run For Time
Max Effort 1-Mile Run
Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!
ON YOUR OWN
500m Row/ 400m Run
Hip & Shoulder Complex
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 High Knee Run x10ea
-Squat Jumps x5
1x @ 85%
3×3 TNG @ -10kg of 85%
4×3 @ 50-60% of 1RM CJ
3 sets of:
5x @ 75%
3x @ 80%
1x @ 85%
10x 1 Strict Pull Up + 1 Strict C2B + 1 Pull Over + 1 Bar MU
Accessory Work
3x 20 Single Arm DB Bench (10R/10L)
3x 12 Single Arm DB Rows (12R/12L)
Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!
500m Row / 400m Run
Hip & Shoulder Complex
1 Mile Run For Time
Max Effort 1-Mile Run
CROSSFIT GROWL 