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Here is what we found…
Cash out: 100 abmat situps Basic Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters/run 200m 10 Thrusters
Sunday Story…Sorry Doesn’t cut it. I teach children just saying “Sorry” is not good enough. Yes, you need to apologize, to say you are sorry.
Cash In: 2x 800m…60sec rest Cash Out: 3×25 russian twists Basic & Performance Weight lifting! Power snatch+snatch+snatch blance+ohs: 1+1+1+1 x 6 sets. Use 40%
Cash in: 3×400 get faster! 60 sec rest. Cash Out: 3×10 weighted GHD hip extensions Basic Three sets of: Supine Ring Row x 10-12 reps @ 2111
Cash in: 800/400/200 30sec between Cash out: 30 sec hollow rocks Basic Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 45
Cash in: 5x200m with 30 sec rest Cash out: 3x 15 ghd sit ups Basic & Performance press+push press: we will do sets of 6. You pick
Cash out: 4 sets L-sits 30-45 sec Basic & Performance Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500
Basic & Performance Conditioning AMRAP x 15: 10 Power Cleans, 135/95 20 Wall Balls, 20/14 30 Double unders/60 Single unders Strength Every 2 minutes for
Saturday 10/24 Basic & Performance In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds of
Cash Out: Weighted sit ups: 3 x 5 using a 5 kg plate behind head while feet are draped over bench and having someone holding
