RX

Strength/Skill

Every 90s x 8

4 thrusters (clean from the floor)

(add weight every 2nd round)

Workout

For time:

25 Wall Balls (20/16LBS)
25 Power Cleans (45/35KG)
25 V-ups

2 rounds
(15 mins)

METCON

Workout

2 minute on/ 2 minutes off

-20 cals
-max box jumps in the remaining
time

6 rounds

BASELINE

Workout

EMOM 28

Min 1: 100/200m run

Min 2: 14 Alternating V-ups

Min 3: 10-12 Squat Jumps +
10-12 Hollow Rocks

Min 4: Rest

LEARN TO MOVE

Session 4

Olympic Lifting Series

PAIRS BOOTCAMP

Workout

(3 rounds of Pizza Game)

Circuit Training day

1 min on each movement (Only
1 person can work at a time to
accummulate the most
amount of reps) All reps to be
counted together in the end
for score.

28 MIN WORKOUT

1-Bench Jumps
2-Plate taps
3-Plate GTOH
4-50m shuttle runs
5-Plate Jack press
6-Plate oh walking lunge
7-25m Bear Crawl