Thursday Dec 6th - Sunday Dec 9th


Strength: Push Press 3X6 @ 65% of 1RM
Athlete will complete the above movement of 3 sets of 6 repetitions. Rest should equal 2-3 minutes.

Sellout: 3 X 20 AB Mat Situp (Rest as Needed)

Endurance: At Eli Whitney Museum
We will jog 3/4 of a mile to Canner Street for Hill Repeats
3, 4 or 6 x Canner Hill
On the odd repeats we will recover on the way down
On the even repeats we will sprint down and recover 3 minutes at the bottom
5 Floor Presses 50% of 1RM Bench
20 Double Unders
Trail Dash

OTM for 15 min (On The Minute)
1 Dead Lift (135#/95#)
1 Power Clean
1 Power Snatch

Athletes will complete 1 repetition of each of the above movements at the top of each minute then rest for the remainder of that minute once the work is complete.

Amnesty - Pick a workout you may have missed during the week.