Yearly Archives: 2016

Jog 400
or Row 600 m
Group Dynamic Stretch
Group PVC Roll

Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

15 Minute Time Cap
21 K2E
15 push press 75/45
9 Box Jump 24/20
100m kb farmers carry

Partner ROW - 2 person
100/200/300/400 meters each

Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills

get loose with barbell weight for metcon
bar weight 1st than increase to metcon weight

2 Athlete Teams
A1 Completes sprint while A2 rests and so on...

15 Minute Time Cap
5 CTB
5 Thruster 95/65
5 Hang Clean 95/65
5 Calorie Bike

Partner Jump Rope - for time
10/20/30/40/50/40/30/20/10

2 rds
200m jog
10 air squats
10 walking lunge twists
10 walking high kicks

50% x 3
55% x 3
60% x 3

70% x 2
75% x 2
80% x 2

85% x 1
90 % x 1
max x 1 and Record

3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest

5 rounds EA.
20/10 [20 sec of work / 10 sec of rest] Hand Stand Hold or walk
alternating plank holds [front, side (l&r)

if your early - pre warm up
400 m job - warm up
Dynamic Stretch

50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX

3 STATIONS 4 rounds all AMRAPS [1min work - .30 sec transition] 3 Athletes work independently
1 min: bench 95/45
.30 sec transition
1 min: 5wb sit-ups, 5wb shots
.30 sec transition
1 min: alternate stright arm kb box step-ups R=L =2
.30 sec transition
REPEAT

8 ROUNDS
.30 sec work / .15 sec rest
Weighted Tricep behind the neck extensions 45/25, 25/15
Weighted alternate lunges 45/25, 25/15