“Labor Pain”
Teams of 2
5 rounds for time: (40min cap)
400m slamball run (50/30)
30 slamball Squat cleans (50/30)
30 pull-ups
*partners run together, only one carries ball. Inside work, one person works at a time.
Tuesday – 09/08/2020
Primer:
E2MOM X5
4 lateral barbell burpees + 3 UB power cleans
*build to AHAP.
Conditioning:
“Born to Run”
For Time: (20min cap)
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (135/95)
200 Meter Run, 15 Power Cleans(135/95)
200 Meter Run, 21 Power Cleans (135)/95)
*run goal sub 2:00/400m, 1:00/200m. Power cleans are light/moderate. Focus on barbell cycling, no singles.
Wednesday – 09/09/2020
Conditioning:
“Treasure Chest”
3 Rounds For Time: (18min cap)
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike
Thursday – 09/10/2020
Primer:
Every 90s X5
3 OHS
*building to AHAP from ground.
Conditioning:
“Empty Calories”
For time: (15min cap)
27-21-15-9:
Row Calories
Overhead Squats (95/65)
*calorie goal/hour <1000/850. OHS are light doable in two sets or less. Mod front squat as needed.
Friday – 09/11/2020
Strength:
E2MOM x5
3 back squat @85%
*sets are across
Conditioning:
“Cat Nap”
For time: (12min cap)
50/40 cal bike
70 Wallballs (20/14)
30 Burpee Box Jump Overs (24″/20″)
*rpm goal 60/55. Wallball are doable in sets of 15’s. Burpee boxjump goal is less than 3min.
Saturday – 09/12/2020