Strength and Endurance 11/10 – 11/16

Strength Program: We are beginning a new 6 week program. This program is one we have never done before so I have it in a Word document format but do not have the Excel version done yet so you will have to download it and do some of the calculations yourself. This is a...

Warm Up 11/10 – 11/16

400 m Run 10 Inch Worms 50 ft. Leg Swing / Knee Hug 50 ft. Walking Lunge w/ Samson Stretch 15 Bottoms Up KB Press 15 Bar Dips 100 ft. Scooter Walk 20 Scooter V-Up

The Hard Way To Travel

400 m Run 300 ft. Walking Lunge 400 m Run 200 ft. Plate Push 25/10 400 m Run 300 ft. KB Overhead Walk 53/35 400 m Run

Final Day of Maxes

Max Load Testing: Snatch Front Squat Weighted Pull Up 1 Round for Time: 100 Double Unders 50 Slam Ball 30/20 100 Double Unders 25 BB Thrusters 115/75 100 Double Unders

Jump Into the Boat

Max Load Testing: Squat Clean Push Jerk Pull Ups 8 Rounds for Time: 10 Calorie Row 10 Push Ups 10 Jumping Lunges