Warmup
"
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM - Deadlift
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"
WOD
"5RFT
10 Pull-ups
10 Box Jumps
10 KB swings"
Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
2x -10 air squats, 5 squat jumps, 10 hrpu
Skill Work
7 min EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom
WOD
11 Min AMRAP
5 hang power clean 155/105
40 DUs
10 V sit-ups
Skill Work
front squat 3x3
3sec down and pause - build to a heavy squat
WOD
15-12-9
front squat 135/95
kb swing 53/35
row
5 min transition
15-12-9
front squat 19/75
kb swing 53/35
row
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
Skill Work
10 emom
1 Clean at the top of each minute
increase weight each round until you miss then adjust
WOD
12 Min amrap
12 Deadlift 155/105
9 Hang Clean
6 S2OH
run 200 m
score 27 x # of rds each
