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Power/Strength
Body Weight Dead Lifts
3-3-3-3-3
rest 2 minutes
5 rds for time
21 Double Unders
22 Mt Climbers
5 Ring Dips
21-15-9-3 of
KB Snatches (alternate arms)
Box Jumps
Back Squat 10 reps
20 Burpees
5 Chest to bar pull ups
Teams of 2
Split the work evenly between each team member - only one person works at a time
100 box jumps
20 hand stand push ups
1000 m row
50 push press
40 Turkish get ups alternating sides
Max Day
You pick 1 from each group
group 1 max reps in 5 minutes
kb swings, pull ups, ghd sit ups or double unders
group 2
dead lifts, power cleans, over head squat or bench press
Push Press
Back Squat
5 KB Power Cleans (left & right)
5 Deck Squats
5 KB Windmills (left & right)
5 rounds for time
15-12-9 each hand
thrusters & one handed pull ups
Brant Point Light Nantucket Harbor
Tabata
Deadlift 185/135
Burpees
Alternating between each exercise over the course of 16 total rounds 20sec work 10 sec rest
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