8 am endurance-

400, 400, 800, 1 mile, 800, 400, 400  Simple and effective.. next week its all 400’s

Breaks are 1 minute, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute…
Run like the wind my friends.

9am mobility with Coach Amanda

10am Bootcamp with Coach Cesar

Warm up togther like one big happy family.

Strength- Front Squat 3,3,3,3,3+ work up to heavy sets of three until you miss

Wod

16 Minute Amrap
7 Shoulder to overhead 135/95Run 400

Simple

Warm up-

1 minute per station, 3 rounds

Squats, pull ups, walking lunges, push ups

Strength

Bench press-3,3,3,3,3+

Wod

15-12-9-6-3

powercleans 135/95, pushups, dips

Mystery day! Show up! It’s going to be legendary.

Mystery warm up.

Strength-power cleans.

Build to a max double. Does not have to be touch and go. 5 seconds to reset between reps.

2,2,2,2,2,2

Wod- 1 round 20 minute cap

1500m

50 wall balls

100 doubles (15o singles)

5o wall balls