WARM UP
500/400 row, 3rds x 5 air squats, 5 jump squats 5 down dog, cobra to push ups,
1 Rep Max Match
5RFT 3 Curtis press, 6 bbjo, 200m run
bring sally up
Saturday 7.30.17
WARM UP
individually: bike or row 3 min
Group: line up in row of four:
bear crawl -10sec hanging hollow hold - out back left - jog to front door
crab walk - 10sec hanging hollow hold - out back left - jog to front door
inch worm 10sec hanging hollow hold - out back left - jog to front door
lunges 10sec hanging hollow hold - out back left - jog to front door
stretch -
Group: line up in row of four:
bear crawl -10sec hanging hollow hold - out back left - jog to front door
crab walk - 10sec hanging hollow hold - out back left - jog to front door
inch worm 10sec hanging hollow hold - out back left - jog to front door
lunges 10sec hanging hollow hold - out back left - jog to front door
stretch -
2 person teams
A1 bikes for total cal while a2 sprints through each round..
A1 bikes for total cal while a2 sprints through each round..
5DS
25 DUs (2x for singles)
15 weighted sit-up 45/25
10 pull up
after 5 rds are complete athletes must split 10 Rope climbs
3rds
15 hspu
15 box jumps 30/24, 24/20
15 deadlifts 225/135, 185/115, 135/95, 95/65
after 3 rds are complete athletes must split 10 wall walks
1rd
10 snatch
10 oh squat (front or back) 135/95, 115/75, 95/65, 75/45
10 burpee bar jump over
after round is complete athletes must complete a 400m
Thursday 7.27.17
WARMUP
2 Rounds - row at #2 drag and 25 SM for 3min then, 5 no bar Jefferson curls, 5 strict slow push ups, 5 sec hold air squat,
PRESS - 3x3 ea @ 80% strict, push, jerk from rack
1RFT - 1500 row - 30 walking push ups, 1000 row 20 slam ball push ups, 500 row 10hspu
coaches choice