Thurs. 12/24 - Sun. 12/27

Workout 1:


Strength
3 x 4 (each leg) Split Squats (Back knee to ground)
Superset with Explosive Alternating Lunge Jumps (4 each leg)
- 3 min rest between sets


WOD
10 Rounds:
4 Pullups
4 Knees 2 Elbows
4 Burpees



Running
1 set of (10) 60 yd sprints followed by 1 set of (10) 30 yd sprints
- 2 minutes rest between sets
- 18 sec. rest between 60 yd sprints, 9 sec rest between 30 yd sprints
- These sprints are to be run at 85-90% each with an emphasis on long, powerful strides
- Do not cheat the rest, only allow yourself to rest the alloted time between sprints...

Post: WOD Time

Workout 2:


Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

WOD

3 x 8 1 arm/1 leg RDL

-then-

Alternate Tabata Squats and Pushups

- 2o sec work followed by 10 sec rest, 8 sets of each exercise

No Posting

Workout 3:


Strength
5 x 3 Back Squats
- 3 min b/w sets


WOD (Preferably after running)
21-15-9
Overhead Squats (45 lb bar)
DB Swings


Running
(10) 3o yd sprints
- Max effort
- Full recovery between sprints
- This means do not start a sprint if you are fatigued at all
- 2-3 minutes between sprints


Post: WOD Time and 3 rep max Back Squat weight