ughhhhh case of the mondays
Conditioning: 5 Rounds (1:30 work, 1:30 rest)
250m all out sprints (you will be allocated 1:30 to complete the run each round. If you don’t finish, scale run down to 200m. If you finish early, you get some extra rest)
Start at the gate. Sprint around the tomb thumb sign to the back of the Tickle Blagg vet sign and back into the front of the gym. When you see the clock, that is your time. Fastest time will be recorded on the board today.
FrameWork: Sub 250m Row
“DingleNuts”
3 RFT- 15 Min Cap
30 DB Front Rack Stationary Lunges (100/70)
20 Medball Situps (20/14)
10 Devil’s Press (100/70)
FrameWork: RWAN. Sub box step ups if lunges hurt your joints
Coaches Notes: Push people on the run today. This shouldn’t be paced to get your best/average run time. I want people pushing the threshold and spiking the heartrate out the gate to get the adaptation I’m looking for here.--- The workout should be a hard one for people to finish without getting capped. Going to have to be mentally strong to push the lunges into big sets with short rest, use the medball situps as a consistent pace to recover and keep the Devil’s Press slow but smooth. OK to C&J the Devil’s Press, but discourage people from dropping dumbbells from above the head. Use punishments for that as desired ;)
