It is a brand new month and you know what that means a brand new monthly challenge. Starting today, pick a movement, push-ups or pull-ups (or even both) and complete as many reps as the date. So today you would do 5, tomorrow you would do 6 and Saturday you would do 7. They must be perfect, strict examples but do not need to be unbroken or even done in the same session.
Every day you complete the work, put a mark next to your name on the board by the assault bikes. Who is going to get all the way to 30?
Mobility
Quick group mobility session
Warm-up
Then, as a class
:30 AB, row or ski
10 power cleans
10 front squats
10 strict press
:30 AB, row or ski
8 squat cleans
8 push press
:30 AB, row or ski
6 squat clean thrusters
*athletes could add weight between each section
Skill
The cluster – dial in movement sea warm up the weights for the WOD
WOD
“Punxsutawney Phil”
Teams of 3
3 rounds
600m team run
60/55/50/45 cals AB (MMM/MMF/MFF/FFF)
Directly Into…
21 clusters (95/65#)
21 clusters (115/75)
21 clusters (135/95)
21 clusters (155/115)
21 clusters (185/125)
30 min cap.
Today we get to fitness with 2 friends instead of just 1. Simply getting the team uniform down is already much more of a hassle than it was before. Not to mention this spin off of CFNE’s Runaway Train is going to give you a run for your money, if you will. Every run is done with all three team members running at the same time. You must run a 600 as a team but you do not need to wait for everyone to get back from the run to start on the assault bike. The fastest runner can start as soon as they get back. Once you complete 3 rounds of the run and bike, it’s all barbell. 21 clusters per team (7 each) at 5 different weights. Break them up however you want, but you only get one barbell. SO. MUCH. FUN.
