Warm up
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back
Strength / Skill
"bench press / push up
ladder down
10-1 hrpu
10-1 bench press (start at 50% and slowly add load)
WOD
500m row
ladder down
10-1 pull up
10-1 dips
500m row
Warmup
bike
stretch - runners, quad, wrist
25 air squats
alt lunges down - high kneels
alt side lunges down - high knee
Strength / Skill
5rds
3x press
3x front squat
3x back squat
warm up - with empty barbell (5x rdl, 5x muscle clean, 5x front squat, 5x press, 5x back squat)
skill - start with approx of s2oh 3rm amd add wirght each rd. weight stays the same for all movements
Metcon
"Metcon for time
Bear Complex115/85
200m run
Bear Complex 135/105
200m run
Bear Complex 155/125
200m run
Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back, bear crawl down - in/out gate back
Strength / Skill
15/15 tabatas
3x bar hang
3x kip
3x k2e
3x t2b
3x hshold
3x strict hspu
3x kip hspu
3x defecit hspu
WOD
7 rounds
7 t2b
7 ball slam
7 wall ball
7 Hsdhp
Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back,
3x hs hold
Strength / Skill
S2oh work
a. Strict press
singles to 1rm
a1. body weight split jerk 3x
b. push press
singles to 1rm
b1. body weight split jerk 3x
c. jerk
singles to 1 rm
WOD
run 400m
12 s2oh 115/75
15 t2b
run 400m
9 s2oh 135/95
12 t2b
run 400m
6 s2oh 155/115
9 t2b
run 400m
3 s2oh 175/135
6 t2b
