Fitness & Open
“Hop Scotch”
5 Rounds:
10 Power Snatches 95/65#
10 Box Jump Overs 24"/20"

Fitness Option:
5 Rounds:
10 Power Snatches
10 Box Step Ups/Box Jumps + Step downs*

*May substitute for any lower impact movements

Alpha

HS Walk O-Course
15:00 of Practice

In relation to our current abilities, let's challenge ourselves with obstacles, elevation changes, and changes of direction.


Odd Object Con
Not for Time:
100m Light Sled Pull
50' Single Arm DB Overhead Walking Lunge
100m Moderate Sled Pull
50' Single Arm DB Overhead Walking Lunge
100m Heavy Sled Pull
50' Single Arm DB Overhead Walking Lunge

3 Rounds of a 100m Sled Pull (face away from sled) + 50' OH Lunge. Intention being that we are increasing in load on each round, building to a heavy on both movements.

Midline
50 AbMat Sit-Ups, 25 Hip Extensions
40 Weighted AbMat Sit-Ups, 25 Hip Extensions
30 Weighted AbMat Sit-Ups, 25 Hip Extensions
20 Weighted AbMat Sit-Ups, 25 Hip Extensions
10 Weighted AbMat Sit-Ups, 25 Hip Extensions

On the first set of 50 reps, these we are unweighted on the sit-ups. On the set of 40, 30, 20, and 10, our aim is to steadily increase in load, through a small plate held across the chest. Today, let's keep the hip extensions unweighted.

Row Con
On the 3:00 x 3 Sets:

27/21 Calorie Row
Into, On the 2:00 x 3 Sets
21/15 Calorie Row

Into, On the 1:00 x 3 Sets:
15/12 Calorie Row

Record all nine *completion times*