Friday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
2 sets of: (Partner )
12 Banded pass throughs
6 Inch Worms
6 Wolds greatest stretch
6 Jumping air squats
6 Burpees
6 Box step ups
BB FRONT RACK OPENER
PARTNER UP
Weightlifting
Hang Clean (E3MOM 5×3)
Metcon
Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
RX AS TEAM
Split the reps on the Box jumps and Burpees.
Split the reps on the Box jumps and Burpees.
"Each athlete does 11 Squat Cleans 100#/145#"
INTERMEDIATE
4 Rounds for time of:
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (75/115 lb)
BEGINNER
INTERMEDIATE
4 Rounds for time of:
27 Box Jumps (20/14 in) Step
20 Burpees
11 Squat Cleans (45/75 lb)
Cool Down
1 set:
1:00 banded shoulder stretch/arm
1:00 couch stretch /side
1:00 cumulative table-top stretch
1:00 banded shoulder stretch/arm
1:00 couch stretch /side
1:00 cumulative table-top stretch
Build to a Moderate-Heavy 3-Rep Hang Clean*
*Fast and perfect mechanics, not meant to be heaviest 3-Rep Coach each other
(Score is Weight)