Phase Two Week Two
Alpha
Swim Session: Swim 1500m
Gym Session
Warm: 2 Rounds
-5 Spine CARs
Pail/Rail
-3x10
5:00 Clock:
-Every 30 seconds:
10 Wallballs
Work:
60:00 Running Clock
10-20-30-40-50
-Cal Machine
*Between Rounds
-Immediately Into-
Remaining Time AMRAP
-10 Bodyweight Back Squats
-10m Farmer Carry
*Add 10m each round
Delta
Optional Swim Session: Swim 750m
Gym Session
Warm: 2 Rounds
-5 Spine CARs
Pail/Rail
-3x10
5:00 Clock:
-Every 30 seconds:
10 Wallballs
Work:
60:00 Running Clock
10-20-30-40-50
-Cal Machine
*Between Rounds
-Immediately Into-
Remaining Time AMRAP
-10 Bodyweight Back Squats
-10m Farmer Carry
*Add 10m each round
Charli
Optional Swim Session: Swim 500m
Gym Session
Warm: 2 Rounds
-5 Spine CARs
Pail/Rail
-3x10
5:00 Clock:
-Every 30 seconds:
10 Wallballs
Work:
60:00 Running Clock
10-20-30-40-50
-Cal Machine
*Between Rounds
-Immediately Into-
Remaining Time AMRAP
-10 Bodyweight Back Squats
-10m Farmer Carry
*Add 10m each round