Monthly Archives: October 2016

Coach led group run with dynamic stretching

Partner WODs....

Both athletes work at each movement but do not have to split evenly.

100 wall ball 20/14, 14/10
50 hspu or hold [3 seconds per rep] or hRpu
10 Bear complex 135/95, 115/75, 95/65, 75/45
6 rope climb
400m RUN

100 ball slam 30/20, 20/10
50 pull ups
10 Bear Complex
6 wall walk
50 calorie Bike

100 box jump 24/20, 20/12
50 burpee
10 Bear complex
6 rope climb
400 RUN

100 KB swings 53/35, 44/26, 26/18
50 KB goblets
10 bear complex
6 wall walk
100 calorie row

buy-in run 400m or row 600m
3 rds
10 walking high kicks (r+l=1)
5 inch worm walks
5 static air squats
5 jump squats

mobility:
10 pvc pass thru

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

3rds
15 deadlift 135/95, 115/75, 95/65, 75/45
10 front squat " "
5 hspu (10sec hs-hold)
rd 1 run - around the bldg
rd 2 row - 500/400m
rd 3 bike - 2min

2 rds
90 second bike
200m jog
90 second row

GROUP RED LINE for dynamic and static stretch

15 MInutes:
* Beginners will focus on progression and skill transfer
* Intermediate and above should work singles to establish 1 rep max
note: a failed lift is to be expected -

15 MIN AMRAP
5 power snatch [ beginners follow coach direction. Intermediate should use 50%-60% of your 1 rep max that you established in skill work] 10 pull ups (jumping or band)
5 OH Squat (back squat or front squat)
10 T2B

5 rds
25 sit ups - any style
25 DU

buy-in 600/500 m row
then.. 3 rds
10 air squat
5 inch worm
10 superman

Group RED LINE ladder

100 wb sit ups
200 m run
100 hr push ups
200 m run
100 k2C
200 m run
100 KB swing
200 m run
100 KB goblet
200 m run
100 ball slam
200 m run

coaches choice