Saturday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Scissor leg V-ups
:10 Rest
:20 Scorpions
2 sets of:
10 alternating Cossack squats
5 push-up to down dogs
10 alternating jumping lunges
5 single-arm ring rows/arm
ROPE CLIMB PRACTICE | 8:00
Rope pull-to-stand
Hang + foot lock
Foot lock + 1 pull
Rope climb practice or scaling practice
THRUSTER REVIEW AND PRACTICE | 4:00
3 Front squat
3 Push press
3 Thruster
Weightlifting
Thruster (8Min E2MOM 4×2)
Metcon
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
INTERMEDIATE
For time:
21 thrusters (65/95 lb)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs (15 ft)
9 thrusters
3 rope climbs (15 ft)
For time:
21 thrusters (65/95 lb)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs (15 ft)
9 thrusters
3 rope climbs (15 ft)
BEGINNER
For time:
21 thrusters (55/75 lb)
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
3 rope climb pull-to-stands
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
1:00 banded shoulder stretch/side
1:00 couch stretch/side
Build to a heavy 2-rep thruster from a rack.