Sunday September 29

Paddle 1 hr

Saturday September 28

30mins light free exercises (pushups, situps, jumping ring pullups) with stretching

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Friday September 27

Deadlift

4 rnds of 1 min each:

• Push Press
• Burpees
• Ring Rows
• Jump Over DB
• Med-Ball Pushup
• Goblet Squat
• Rest

Thursday September 26

Brisk Walk 5K

Wednesday September 25

5x Max Strict Pullups

Run 400m
10 DB Clean
25-20-15-10-5 situps

Tuesday September 24

Brisk walk 5K

Monday September 23

Keg Drill
Rack Position Mobility

Bench Press

3 rnds of:

• 15 K2E
• 15 KBS
• 15 pushups
• 15 ring dips
• 15 box jumps
• 15 superman holds
• 50m walking lunge

Sunday September 22

Paddle 1 hr

Saturday September 21

Swim 40 mins, with 100m kick and 100m pull sprinkled throughout

Friday September 20

Clean

5 rnds of:

• In 2 minutes, 15 thrusters (55 lbs), AMRAP pullups
• Rest 2 mins

Thursday September 19

Walk 45 mins

Tuesday September 17

Run 5K

Monday September 16

Snatch + 2 OHS

Pistol Practice

6 rnds of 30s on/30s off:

• Wall Ball
• Ring Pushups
• Slam Ball
• Box Jumps

Saturday September 14

Swim 40 mins

Friday September 13

Clean

For Time:
400m run
50 squats
20 burpees
50m waiter walk left
50m waiter walk right
20 burpees
50 squats
400m run

Wednesday Sept 11

Run 800m warmup

Back Squat Max x 3

Helen - 3 rnds:
400m run
21 KBS
12 pullups

Friday September 6

Snatch

100m Farmer's Walk w/ DB

10-9-8-7-6-5-4-3-2-1

• T2B
• Slam ball
• Double unders

Thursday September 5

Walk 1 hr

Wednesday September 4

Run 2K easy

20 T2B

10 min AMRAP:

• 10 Bench Dips
• 10 Box Jumps
• 10 Walking Lunges

Tuesday September 3

Bike 1 hr easy

Monday September 2

Bench Press 5 Max x 3
Strict Pullups Max # x 5
HSPU Practice

4 rnds 30s on/30s off of:

• DB Push Press
• V-ups
• Ring Rows
• Back Extensions

Sunday September 1

Paddle 2 hrs