Yearly Archives: 2016

Get loose prior until 5 minutes after
then, 400 m run OR 500 m row
then, meet on red line for dynamic and static stretching

Bench
50x10, 60x10
70x5, 70x5
80x5, 80x5
70x10, 60x15, 50x20

50 pullups
1mile run (optional row)
50 pull ups

2 rds
100 DU (300 single)
50 weighted sit ups 45/25, 25/15

get loose
partner up for 2 rds
A1 row 200
A2 5 burpees
5 air squat
switch

1 squat clean + 2 Front Squat
warm up to 80% of max
then, 5 set of 1 sq Clean + 2 Fsq

21 -15-9
push press 135/95, 115/75, 95/65, 85/55
burpee bar jump over
run 200 m

3x3 negative pull up

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