WARM UP
400m jog, mobilty work. coach lead stretched
SKILL WORK
Tabata 3Rds ea. 30/15 A. GHD back extension A1 Russian KB swing A2 seated boxx jumps
METCON
21-15-9 OHS, bbjo, 400m run
CASH OUT
Coaches choice
Tuesday 8.29.17
WARM UP
10cal bike, 400m jog, high kick, 5 air squat
STRENGTH / SKILL
A. back squat 5x3 [ 3 seconds down, 2 sec pause) - B. Deadlift 5x5 (pull thru post chain, descend 3sec
METCON
5RFT -10 front squat - run 200m
CASH OUT
Coached Choice
Monday 8/28/17
WARM UP
row 500m, 5 down dog push ups, group stretch
STRENGTH / SKILL
A. Bench Press 5x3 - B. 10x3 dumbell row
METCON
4RFT 500m row - 25' dbl KB lunges - 10 CTB - kb farmer carry back
CASH OUT
coaches choice
Saturday 8.26.17
WARMUP
400m jog
down: inch worm
bar hang 10 seconds
back: high kicks
5 air squats + 5 jump squats
down: spiderman
bar hang 10 sec
burpee broad jump
PARTNER WOD
Each partner will complete half the reps
While one athlete is completing the movements, the other will be holding the assigned position.
Each athlete must complete 50 reps before switching
If the athlete holding stops for any reason BOTH athletes must do 4 penalty burpees,
100 wall balls / wall sit
100 pull-ups / low plank
100 kb swings / hs Hold
100 sdhp / oh plate hold
100 weighted sit ups / barbell hold