Warmup
3-5 min warm up
Bike, Row or Jog
10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around
Skill Work
DeadLift
15 Minutes
build to a moderate 1rep then perform 5x1
Metcon
5RFT
3 Power Clean 185/135
6 T2B
9 hRpu
1 rope climb
Cash Out
If time permits Coach will add a 3-5 min finisher
Warmup
3-5 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Skill Work
Back Squat - rack
15 Minutes
build to moderate 1rep then perform 5x1
WOD
5RFT
3 Power Snatch 115/75
6 Burpees
9 Box jump 30/24
1 rope climb
Cash Out
Coach will end your day with a 3-5 min finisher
Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
5x10sec ea cobra to child pose
grab a db or kb and complete 2x15 s2oh
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Grab a PVC and an empty bar and await instruction
Warm up with Coach - instruction of Split Jerk
Build each set to near max lift but, do not sacrifice form
