Yearly Archives: 2016

get loose then...
1000m ROW (men pace between 1:55/2:00. Women pace between 2:05-2:15
then group Dynamic Stretch (Junkyard Dog)

Snatch and CLean fundamental review [STANCE - GRIP - POSITION] Burgener Warm up -

5 Minute AMRAP
5 High Hang Clean
5 Front Squat
5 Push Press

day 6 of 22 Push ups then...
3 rds of , 22 du, 22 alternate V sit ups

20 deadlifts
400m run
20 kb swings
400m run
20 oh sq
400 m run
20 burpees
400 m run
20 ctb
400m run
20 box jumps
400m run
20 sq clean
400m run

day 5 of 22
22 push ups

get loose - mobility movements
Group jog 400 meter
pause for Group Dynamic Stretch
400 meter individual run

2pp Partner HUNDREDs
Split evenly - after each "100" 1 rope climb each and 100 meter run (out back door and in front door [or vice versa])
100 WALL BALLS
100 HRPU
100 BOX JUMPS
100 BURPEES
100 PULL UPS
100K2E
100 CAL BIKE
100 CAL ROW
100 BALL SLAMS
100 KB SWING

Mobility - loosen up
400 meter run
Dynamic Stretches - coach lead

DEADLIFT: 50x5, 70x5, 80x3, 85x3, 90x1, max

EMOM 1-6:
5 Bear Complex (135/95, 115/75, 95/65, 75/45)

EMOM 7-12:
5 Deadlifts 5 Burpee Bar Jump Over

Day 2 of 22
22 Push Ups

Coaches Choice