“Rules are made for people who aren’t willing to make up their own.” – Chuck Yeager


 – Strength –  

1a) Back squat – 75% x 5, 85% x 3, 95% x 1+ 

1b) Broad jump – 3 x MD  


 – Conditioning –  

AMRAP in 7min of:  

 “Open 11.5″

AMRAP in 7min:

3 thrusters (100/65)

3 C2B

6 thrusters 

6 C2B

9 thrusters 

9 C2B

Etc. Etc. – climbing in 3’s until the time cap

* 3min rest * 

AMRAP in 5min of:

ME burpees


 – Mobility –  

Bonesaw x 3-5min ea leg

Banded/elevated ankle flexion x 3-5min ea side

Ankle lacrosse ball mash x 3-5min ea side  

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s