Yearly Archives: 2017

row 5 min - change the drag every 30sec from 10,8,6,4,2 -and increase your SR from 16,20,24,28,32 - then, side lunges down to rig - 10sec hanging hollow - broad jump back - then 3rds of 5 air squats 5 push ups - pvc mobility

10 min EMOM - hang power snatch + hang squat snatch - increase weight each min.

12 - 9 - 6 - OH Squat 155/115, BJO, T2B then - 100DUs -9 C&J

4 min (20/10) group tabata - pistol progressions

complete on own: 1. jog 200, 2. bike 10 cal, 3. row 500m at #3 drag & 25SR as Group - RED LINE: coach led dynamic and static stretches

partner chipper for time: 500m row - 80 wb shots, 80 wb situps - 50cal bike, 80 push-ups, 80 vsits 500m row - 80 oh weighted lunges, 80 oh weighted tricep curls - 50 cal bike 80 kb swings 80 goblet squats

stretch / foam roll

jog 200m
then row or 4min at #3drag & 20SR increasing 2SR every 30seconds
then, hanging stretch arms to floor for 20sec to inch worm plank/push up x4.
then, 3rds of 5 air squat, 5 jump squat
finish with PVC mobility

Coach Led K2E progression drills

task for time
15 - 12 - 9
Front Squat 185/115, 155/95 (scale appropriately from there - 1st round should break more than once)
Wall Ball Double Shot - 20/14, 14/10
K2E (modification is knee raises 2x reps)

4 min (20/10) group tabata - pistol progressions

jog 200
row 400 m at 20SR and 3Drag
inch worm down to rig then 10sec scap hold
high kick back, 10 sumo air squats with a 3sec static hold
alt front lunge down to rig, 10sec scap hold
butt kicks back
10 reg squats with 3 sec static hold
PVC mobility

10min EMOM - 4 bbjo + 1 power clean )increase weight each round

5 RFT: 5 strict HSPU, 10 box jump overs, 15 cal row

4 min tabata 20/10 hollow hold/ arch up