Saturday

Bonnie, Woody, and Shirley are all smiles as they get through the 5 mile uphill during the Glacier Half Marathon! Get ready to "go the distance" with the Triple Three! 

Warmup: Coaches Choice

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WOD: "Triple 3"

For Time:

3000 meter row

300 Double Unders

3 Mile Run

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill 

*7 am Sunday Funday ~ Everyone welcome even non members

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Monday

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

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Strength: Jerks 1x5, 3x3, 3x1

*Last sets should be split jerks

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WOD: 3 Rounds for Time

50 Medball Cleans 20/16#

50 Ab mat Situps

800 meter run

Greg gets some height on Thursday's double-unders!

 Warmup: Athletes Choice

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Strength: Bench Press 35 Reps @ BW

*Each time you rack the bar the athlete performs 5 Dead hang Pullups 

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WOD: For Time

Row 100 Calories

**Top of each minute perform 5 double KB Thrusters 55/35#

Never forget where you came from!

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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Strength: Squat Clean x 20

**Athlete should accumulate 20 total reps (all singles) working on technique and increasing weight. Warmups do count in the total number 

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WOD: Teams of 2

100 Jumping Lunges

50 Pullups

100 box jumps 20"

50 Ring Dips

100 calorie row

50 KBS 70/55#

100 Situps

50 Sumo KB Deadlift High Pulls 70/55#

100 Double Unders

50 Single Arm KB S2OH