Author: Mike Stoodley

EMOM x 6 3 Deadlifts @ 70% of 1RM   :12 AMRAP 200m Run 16 Alt. DB Snatch 50/35 12 C2B Pull ups *Look to do the DB snatches unbroken with a flat back. *Scale C2B pull ups to regular or banded as needed.   Accessory work: 3-4 Sets: 30s Side Plank (left elbow) 30s Side Plank (right...

E3M x 4 Turkish Get-up (TGU) *3 L & 3 R   5 rounds: 30m DB Walking Lunges 40/25 60m Shuttle Sprint (5m-10m-15m) *Lunges are to the 15m chalk line and back. *Shuttle sprints are to the 5m chalk line and back, then to the 10m chalk line and back, then to the...

For Time: 200m Run 5 Box Jump overs 24/20 10 Sit ups 400m Run 10 Box Jump overs 24/20 20 Sit ups 600m Run 15 Box Jump overs 24/20 30 Sit ups 800m Run 20 Box Jump overs 24/20 40 Sit ups *RX+ = GHD sit ups *Scale = step overs   Accessory work: Mobility prep for CFT tomorrow. 2 minutes each...

5 Rounds: 45 seconds work/15 seconds rest: Calorie Row 10m Shuttle runs GHD Sit ups Box Jumps 24/20 75 seconds Rest   *Score is total reps each round   Accessory work: Crossover Symmetry Recovery + Mobility: Minimum of 2 minutes couch (wall) stretch each leg...