For Time: 200 Meter Row 20 AbMat Sit-ups 200 Meter Row 19 AbMat Sit-ups 200 Meter Row 18 AbMat Sit-ups … 200 Meter Row 1 AbMat Sit-up
Tuesday
Statue of Liberty
Reps of: 10-30-50-30-10 DBx1 GTOH (*rds of 10 / 30 (70/50) *rds of 50 (50/35) DU 1,000m Run *During the workout you must complete a 1,000m run. Athletes choice when and how much you run at one time (Ex. You may do 5 -200's, 2- 500's, 1-1k)
Wednesday
2 Scoops
3 rounds 20 WB 30/20 20 kbs 70/53 or Devil Press 2DB 35/20 rest 2 min 3 rounds 25/20 cal echo bike 10 burpee pull-ups
Thursday
Bear Complex
20minutes Max Load Bear Complex (1 set = Power clean, FS, PJ, BS, PJ) *Athletes choice of 1set, 3 sets, or 5 sets, Build in weight. It's ok if you score a 5 set and 3 set and 1 set but don't have to.
Friday
Thunder Plate
AMRAP 10 min 15 TTB 80' OH plate lunges 45/35
Saturday
Derby Day
Reps of 15-12-9 of: Power snatch 115/75 Echo bike then Reps of 9-12-15 Power snatch Echo bike
Murph Training
3 Rounds 800m Run 30 KBS 53/35 30 Box Jumps scale up with a vest
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