Yearly Archives: 2017

jog 400m or bike/row 3min - then PVC mobility on own - then as a group line up in row of 3 or 4 - bear crawl down, but kick back, crab walk down, high kicks back, inch worm down, high knees back - group stretch, wrists, static air squat 5 sec hold,

6wk strength training: wk2 of 6: Back Squat - from rack - 3 warm up sets of 5 then 4x 60%, 3x70%, 2x80%x2

10 Rounds for Time:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

20 min time-cap
modifications:
hspu - scale down to pike position, scale up to strict
DL 225/155, 185/135, 155/115, 135/85
Pull-ups - scale down to band, box or ring rows
Jumps - scale down to singles but 2x

Tabata 4min 20/10 - HS-Hold, Hollow Hold

before class officially starts - option to run 200, 300 or 400m
then coach led line up - 3 across -
5 air squats then go...
down -front lunge, jog back
down - side lunge, jog back
down - inch worm, jog back
down - bear crawl, jog back
down - crab walk, jog back
then line up: dynamic stretches and mobility

3 person teams:
120 cal bike and 120 cal row;
while one athlete is biking the other two athletes are chipping away at the other movements.
must be evenly distributed so, each athlete must accumulate 40 but, no more.
120 k2e [modify with knee raises with a 1sec hold] 120 pullups [modify with ring rows or jumping kip] 120 wb [20/14, 14/10
120 box jump [30/24, 24/20, 20/12] 120 kb swings [53/35, 44/26, 35/18] 120 burpees -
Finish with 120 DUs each

200m walk/jog, 3rds: 5 air squats, 5 push ups, 5 pike hands to feet , 5 crab rocks -
then Jefferson curls 10x

wk strength training: wk1 of 6:
Cleans - 4x10 at 50% of max

5RFT - 3 bear complex + 200m run

225/155, 185/115, 155/95, 135/75, 115/65, 95/55

200 sit ups any style

200m walk/jog, 2rds - inch worm to rig, 5 scap pulls, 5 jump squats, side lunges and Pvc -

strength training: wk1 off 6:press complex- 4x10 at 50% of max

20min emom- alternate 10 med ball clean / 10 t2b

1RFT: 20cal bike + 200m sprint