Monthly Archives: May 2017

10 air squats, 5 squat jumps
lite jog around front lot
right side lunges down + bar hang
left side lunges back + 5 down dog push ups
PVC mobility

200m run
50 cal row split
50 cal bike split
3 rope climbs each200m run
50 WB split
50 WB situps split
3 wall walks each

200m run
50 Ball Slams split 30/20
50 KB Swings split 44/26
3 rope climbs each

200m run
50 HRPU split
50 K2E split
3 wall walks each

200m run
50 hang cleans 65/35
50 push press 65/35

2 person teams:
1. when running - athlete can start on movement the second they return
2. all movements must be split evenly and completed by both athletes before they can move on.
3. rope climbs and wall walks are not split

10 air squats, 5 dog dog push ups, 5 squat jumps then 200m run - repeat - then pvc mobility

warm up with wod movements

level 1, level 2 or level 3

ab series, + 25 air squats unbroken and 25 full sit ups

bike 10 cal, 15 air squats, jog 200m, side lunges down, scap hold, high knees back , pvc mobility

press complex - strict until max then push press or jerk to max singles

5 min amrap: 5 hspu, 5 pull ups, 5 squat jump
-2 min transition -
5 min amrap: 5 cal bike, 5 hrpu, 5 arch ups,

mobility and practice weaknesses

bike or 3 min then, 5 air squats, 5 alt lunges, 5 dog dog push ups, 5 suat jumps, 5 side lunges, pvc mobility

Coach led progression & skill training

2pp partner wod: run together, split evenly in order

200m run,
50 wb

200m run
50 wb, 50, kb swings,

200 run
50 wb, 50 kb swings, 50 hrpu

200m run,
50 wb, 50 kb swings, 50 hrpu, 50 pull ups

200m run

spend some time on shoulder mobilty