Published April 14, 2018


Choose 3-4 dynamic warm ups that will get you ready for what you choose next.


Skill and drill 15 minutes

- Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.


- If you missed a strength session from the week,  you can also make that up in this section.



Teams of 2 must complete the following:
30 sandbag to chest – switching every rep
50 burpees, switch every 5 reps
70 cal row, switching every 10 reps
50 burpees, switch every 5 reps
30 sandbag to chest – switching every rep




1. Ten minutes of double under practice or Flight Simulator by 5's.


then in 7 minutes with 2 minutes of rest, AMRAP:


2. 10 wall balls, 5 burpees, 10 pair of scissor jumps

3. 5 pull ups, 10 air squats, 5 push-ups

4. 5 KB dead lifts, 100m farmers carry, 20 butt kickers (video here), 100m farmers carry.

5. :15 second AB sprint, :45 second easy ride

6. 10 hollow rocks, 10 toe touches, 10 superman, 10 mountain climbers

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