5/13/2019

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

7rds
Metabolic
8-10 BS @ 45-50
Rest 1 min
Row 1 min for Cals
Rest 1 min
12-15 DB Bench
Rest 2 min

OR

Aggressive
6-8 BS @ 60-65
Rest 1 min
Row 1 min for Cals
8-10 DB Bench
Rest 2 min

Extra Option
50 Strict PU/Weighted
100 situps
*partition as needed

Trevor Belline
5/11/2019

Sessions @ 7,8,9,10

Deads
Metabolic
5-5-5-3-3*1-3*1@ 60,60,65,70,70,70-75
Aggressive
3-3-3-2-2-2*1-2*1@60,65,70,75,80,80-85,80-85
Structural
Meta. w No Touch

Run Block
Extra Run Church Block

Team
30 Cals on Bike
10 Clean and J A)155/105, B)135/85, C)95/65 RX+) 205/145
30 Cals on Bike
10 clean and J
Optional RX+ Extra w partner
30 BMU Right after finish *score time on running clock

Trevor Belline