Monday 11/30/15
BJRevolution
:45work :20rest x 5
pull ups
box dips
kb swings
sandbag curls
BJR/double unders
rest
WHITEBOARD= # of BJRs or DUs
Bring your jump rope if you would like. The rocking horse is no longer allowed with the BJRs at PRT, be ready for your coaches to strictly enforce this new safety policy.
Tuesday 12/1/15
tabataTUESDAY
:20/:10 x 8 – 3:00 rest
assault bike/slamball/row/burpee
WHITEBOARD=SCORE/MOVEMENT YOU STARTED ON
Wednesday 12/2/15
AREyouAbaby
10 rounds
- 15 wallballs 20/14
- 5 man makers 45/30
- 200m run
For time-Go to potentialrealizedtraining.com/areyouababy to check your previous time.
WHITEBOARD=TIME/WALLBALL#/MANMAKER#
Friday 12/4/15
NOfarmer
15 lunges (each leg)
400m run
15 db push press 45/30
30 lunges (each leg)
800m run
30 db push press
45 lunges (each leg)
1600m run
45 db push press
If you finish sub 30:00 on above work you earn the bonus
BONUS:
30 lunges (each leg)
800m run
30 db push press
For time-bring a vest if you have one
WHITEBOARD=TIME/DB PUSH PRESS WEIGHT
If you are vested write a “V” first ex: V/36:23/40