517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Wednesday

:30 on #0 off x 3:00 each

seated pike

box shoulder stretch

Box handstand hold

Then The Outlaw Warm Up

3:00

Jumping Jacks

plus ascending burpees 1…2……3…4…

WOD:

“The Chief”

5x 3:00 AMRAP

3 power cleans

6 Push ups

9 Air squats

A) 135/95

B) 115/75

C) 95/65

 

Tuesday

Conn:

:30 on :30 off

Hollow Holds

Hollow rocks

Seal walks

x3:00 each

POWER

3x 20 Strict press @40/50/60%

Metcon

X for time

*Y- OTM

X:

A) 75 HSPU

B) 100 Strict Press 70%

C) 150 Push Ups

Y:

A) 30 double unders

B) 20 Lateral hops

C) 40 Singles

 

Monday

Deload week.

Connectivity:

3x max effort HS walks

POWER

Deadlifts

3×20 @ 40/50/60%

Metcon

7 Rounds

200m Run

Max reps back squat

A)135/95

B)115/75

c) 95/65