In partner complete AMRAP in 22:00:
1:00 sandbag/D-ball/odd object hold – transfer back and forth with partner
20 left arm ring row – split as you see fit

20 right arm ring row – split…..
1:00 sandbag/D-ball/odd object carry – transfer back and forth with partner
20 left arm DB push press split…… (35#/50#)

20 right arm DB push press

Coach’s notes:

: Post rounds and reps complete to comments.

21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)

Poat-workout
5 sets:
10-15s Superman hold

Coach’s notes:

Post time to complete triplet to comments.

For load:
3-3-3-3-3
Deadlift

Coach’s notes:

Post loads for all sets to comments.

BENCHMARK//NANCY – 5 rounds for time:
400-m run
15 overhead squats (65/95 lb)

Coach’s notes:

Post time to complete to comments.

Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (35/50 lb)
– Rest with the remaining time in the intervals.

Coach’s notes:

Post time to complete each round and total working time to comments.

In partner complete 5 rounds:

1:00 Medicine ball Bear crawl for distance (one at a time)

1:00 Medicine ball walking lunge for distance (one at a time)

1:00 Medicine ball wallball partner pass over uprights

1:00 Medicine ball twisting pass (switch sides at 30s)

1:00 Alternating burpee over medicine ball

1:00 REST

Coach’s notes:

Today’s class is at Robert Thirsk High School due to the Burgener Weightlifting Course at CFC. Link for directions – https://maps.app.goo.gl/oZLUqr4DCdNmqvHh7 Post load used, scores per movement and t

Complete for time:
100m sprint X 2

400m sprint

800m “sprint” or 1 mile “sprint”

Notes:  Rest as needed between efforts and complete in any order.

Coach’s notes:  Today’s class is at Foothills Athletic Park due to the Burgener Weightlifting Course at CFC. Link for directions – https://maps.app.goo.gl/Pniu3rt4zPapTtuU8

Post time per distance and order complete to comments.

Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.

For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.

Coach’s notes:

Post time to complete couplet to comments.

Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

Post-workout:

3:00 bar hang

Coach’s notes:

Post load per set for press and number of sets to complete bar hang to comments.

For time:
3,000-m row

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

Coach’s notes:

Post time to complete row to comments.