Thursday

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THURSDAY

Core Conditioning (915-10am)
Core:
25 SItups
then 1:00 plank shoulder touches
rest approx. 30s as a group
25 situps
then 1:00 side plank (right)
rest approx. 30s as a group
25 situps afap
then 1:00 side plank (left)
Rest approx. 30s as a group
then max effort plank hold

WOD: 50 Push-ups, then
Run 400m
21 KB Swings 53/35
21 Box Jumps 24/20 (full stand)
Run 400m
15 KB Swings
15 Box Jumps
Run 400m
9 KB Swings
9 Box Jumps
Run 400m

BASE
Strength: Bench
Find a 1 rep max

WOD: 21-15-9
KB Swing 53/35
Box Jump 24/20 (full stand)
Ring Dips

PLUS

Strength: Bench
Find a 1 rep max

WOD: 21-15-9
KB Swing 53/35
Box Jump 30/24 (full stand)
Ring Dips

THE PROGRAM (Southie Showdown People. Others: Off)

1. Deadlift
3-3-3-3-3

2. Bench Press
5-5-3-3-1-1

3. WOD: 21-15-9
KB Swings 70/53
Box Jump 30/24 (full stand)
Ring Dips

4a: Barbell Lunge (back), 4×8 step, rest :60
4b: CTB Pull-up: 4×12-20 (2 efforts max each set), rest :60

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