Yearly Archives: 2017

jog 400 - then stretch. then line up in threes - DOWN: bear crawl, crab walk, inch worm, broad jumps - BACK: butt kicks

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3rds - Athlete 1 starts on row while athlete 2 runs however, neither athlete can start the next exercise until the other is finished
200m run - 20cal row
200m run -20 box jumps
200m - 20cal bike3rds -
20 DL - 20 K2E [225/155, 185/135] 20 CLEAN - 20 T2B [185/115, 155/95] 20 PRESS - 20 CTB [135/95, 115/65]

3min warm up - bike, jog, row then - windmills, arm swings, band stretches for shoulder mobility, - Then, empty bar btn for arm mobility L,R, Both L&R, then 5SP, 4PP, 3PC

6wk strength training: wk4 of 6: Press complex warm up all 3 (s, pp, pj) then - 4x1 at 80% of max for each (so, add weight to each press)

8min emom:
C&J starting at 70% and increase to max load -
2min transition then,
8min amrap:
3OH squat, 6HSPU, 9 Pullups (155/115)

coaches choice

Jog/walk 200m - 3rds: 10PVC air squat 10 PVC pass thrus, 10 PVC Hsn - fast turnover

12min amrap - 3,6,9,12,15.. - power clean, front squat, push press/jerk

4 min tabata 20/10 - hs hold / hollow hold

5cal bike, 200m jog, 5 cal bike - 3rds: 10 sumo air squat, 10 alt lunges, pvc mobility

6wk strength training: wk4 off 6: Back squat - 4x4 at 80% of max - offf rack

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

rx= run - sc =walk 200 or bike 20 calories or row 500m
kb - rx 70/53 - sc 53/44, 44, 35, 35/18
pull-ups - ring rows

5min on stretching IT band a must!