Monthly Archives: September 2016

if early - ON OWN get loose
Group jog - 400m
Group Dynamic Stretching
Partner Junkyard Dog

2 person partners

15 minute amrap
A1 BIKE for Calories
A2 5 pull ups, 10 push ups, 15 squats, 20 sit ups
Switch
[Calculate total calories and reps]

Transition - 5 MIn

15 Minute amrap
A1 ROW for calories
A2 5 KB thruster (r+l=1), 15 KB swing, 200 m run
Switch
[Calculate total calories and reps]

5 cal bike
200m run
10 calorie row

Dynamic Stretching with Coach
then... Burpee Roxanne

Deadlifts
15 minutes to work on max lift - form first!

Couplet
21,15, 9
Thrusters (rx) 95/65, 85/55, 75/45
T2B(rx) K2E (sc)

Air Squat SALLY

400 RUN - Dynamic Stretches- RED LINE Mobility

SNATCH:
1 set = High Hang, Mid Hang, Floor - 5 sets at 50% then increase weight for 3 sets of 1 squat snatch and 2 oh squat

200m run buy-in then,
3rds of:
15 cal bike, 9 burpee box jump over (24/20), 6 Snatch
2 rds of:
9 cal row, 6 OH Squat, 3 Turkish get-up

200 or 2 min DUs -
5 sets x 3ea negatives5sets of 3ea - negatives - Pull Ups

get loose
600/500m row
dynamic stretches

PARTNER CHIPPER: 2 person teams:
90 med-ball sit ups 20/14, 14/10 (9 jump squat squats ea.)
80 WB 20/14,14/10,(8 jump squat squats ea.)
70 Pull ups (7 jump squat squats ea.),
60KB Swings 53/35, 44/26, 35/18 (6 jump squat squats ea.),
50 Ball Slams 30/20,20/10 (5 jump squats ea.),
40 KB Straight Leg Lunges, (4 jump squats ea).
30 Deadlifts 225/155, (3 jump squat ea.),
20 Squat Cleans 135/95 (2 jump squat ea.),
10 S2OH 115/75(2 jump squat ea),