THURSDAY WORKOUT

Mobility 10 Minutes:

Floss Band Calves, Ankles, and Knees
If you have time, Floss anything that is feeling extra tight.


Then…


Open Workout 13.2-ish…

As Many Rounds As Possible in 10 Minutes:
5 Shoulder2Overhead
10 Front Squats (95/65)
15 Box Jumps (24/20)

*For the Shoulder2Overhead, you may do Press, Push Press, Push Jerk, or even Split Jerk, it will be your choice. You may Squat Clean for any rep of your Front Squats, as long as the Front Squat standards are met. For the Box Jumps, stepping up WILL be acceptable for this workout, but the same standards apply as would always apply to Box Jumps… you must stand up fully on top of the box, and both feet must return to the floor. You may NOT pogo off of the top of the box, but you may from the floor. If you really want an Open Workout experience, count rounds and reps for one of your fellow members, and have them count for you. :-)

SUNDAY WORKOUT

12 Minutes to find a new 1RM Box Jump Height

Then...

In Teams of 2:
As Many Rounds As Possible in 15 Minutes

10 Pull-ups
10 Push-ups
10 Box Jumps (24/20)

*You and your partner will alternate rounds, with only one working at a time. You must complete your round before your partner may go.

**Scaling Options**
Reps - 8/8/8 or 6/6/6
Knee Push-ups
Box Jumps @ 20/16 or 16/12