Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 3 Rounds for Time-Run 800m, 8 Squat Snatch@70%1rm (18min Cap) (PostWorkout Recovery) TBA by Coaches including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Spend 10mins Practicing Double Unders or Triple Unders (A) CFSEndurance L.I In Teams of 2-50.40.30.20.20 Wallballs 9/6kg 10/9ft, Step Ups 24/20", Double Unders. Athlete A Performs 50 Wallballs, 50 Step Ups, 50 Double Unders then Athlete B Performs the round of 50. This pattern continues until all rounds are completed. There is a 5min,4min,3min,2min&1min Cap on each of the rounds respectively. (PostWorkout Recovery) TBA by Coaches including CrossOver Symmetry Recovery
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 15min Amrap-15 C2Bar, 15 Split Jerks@50%, 13 C2Bar, 13 Split Jerks@60%, 11 C2Bar, 11 Split Jerks@70%, 9 C2Bar, 9 Split Jerks@80%, Max C2Bar, Max Split Jerks@90% in remaining time (C) Optional 10rm Back Squat (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Handstand Push-up Progressions & One Legged Squats Progressions (B) For Time-10 Rounds 15 Cal Row, Bike or Ski, 10 One Legged Squats, 5 Strict HSPU (B) Optional-Hollow Holds & Superman Holds 5 Rounds for max time (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Ring Muscle Up Progressions (B) For Time 5 Rounds 1min Recovery Between Each Round-9 Hang Power Clean 52.5/35kg, 6 Thrusters 52.5/35kg, 3 Ring Muscle Ups (B) Optional-Tabata GHDSU (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance Short Intervals 10x200m Run then max bike cals in remaining time up to 2mins. 1min recovery between intervals
Saturday 8am till finish-Catch Up & Open Box
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