W.O.D. (workout of the day)

Bent rows
5-5-5

3 rounds
10 snatches 135/95#
10 burpees box jumps 20″

one min stone to platform challenge

shoulder press
3-3-3-3

amrap in 10 min
10 cleans 135/95#
400m run

3 sets of 10: negative pull ups

floor press
5-5-5

amrap in 10 min
10 Thrusters 95/65#
10 hollow rocks
200m run

practice handstands

Barbell complex
8-10 rounds
5 deadlifts
5 stiff legged deadlifts
5 shrugs
rest
*add weight each round

10 – 50m sprints: rest as needed

clean and Jerk
20 min to establish a 1 rep max

tabata: 8cycles
coaches pick of abdominal exercises

push press
10-10-10

Back Squats
5-5-5-5

After each set do:
10 push ups
10 sit ups
10 burpees

3 rounds
15 deadlifts 135/95#
15 box jumps 20″
800m run

Lavell Mann would have been 35 years old today. Let’s all wear red today in his honor.

“Nancy”

5 rounds
400 meter run
15 overhead squats 95 #

v-press
5-5-5

3-4 rounds
5 floor press
20 lunge steps with 25# plate overhead
50m sprint
rest

Deadlift
5-5-5

3 rounds
10 thrusters 95/65#
2 rope climb
200m run