8/29/22- HAT TRICK

 

Ethan

3 sets: 50ft shuttle Run (2x25ft) 20 Wall Balls (20/14) (11’/10’) 6 Dumbbell Squat Snatches (50/35) 50ft shuttle Run (2x25ft) -Rest 4 minutes between sets-

Tuesday 

SHUTTLE TO OVERHEAD From 0:00-2:00 (2 minutes) Run 400 m Max shoulder to overhead (205/125) -Rest 1 minute- From 3:00-6:00 (3 minutes) Run 600 m Max shoulder to overhead (205/125) -Rest 2 minutes- From 8:00-12:00 (4 minutes) Run 800 m Max shoulder to overhead (205/125) *You may go from a rack or jerk blocks *Score reps for the shoulder to overhead in notes

Wednesday 

BIKE TO WORK 35 Toes to bar 100/75 Calorie Echo Bike

(OR 2500m Bike Erg) 35 Chest to bar Pull Ups 100/75 Calorie Echo Bike

(OR 2500m Bike Erg)

Thursday 

"2k PR Paced" 1000m at RPE5, 2 Min Rest 400m at RPE7, 2 Min Rest 750m at RPE6, 2 Min Rest 300m at RPE8, 2 Min Rest 500m at RPE7, 2 Min Rest 200m at RPE9 3min at an easy "cool down" pace

Friday 

JACKIE PRO Partner Throwdown Friday 1,000-m row (each at the same time) 100 thrusters (95/65) 60 Bar Muscle Ups

Saturday 

THE CAPITAL 15 Power Cleans (205/135) 2.5 Mile Run 150m Dumbbell Carry (2x70/50) 150m Sandbag Carry (150/100)