Yearly Archives: 2017

400m jog
coach led warm up
pvc mobility

5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

most complete 2000m row at some point during the workout

200m jog, 10 air squats, 5 down dog push ups, 10 air squats 5 inch worms, 10 air squats 5 burpee squat jumps
PVC mobility

set up for Lurong challenge
coach led warm-up prior to 3.2.1.. go

Lurong challenge
10min amrap
level 1, level 2, level 3
thrusters, bbjo, jump rope

stretch + pick 1 skill and take 5-10 to work on it

Before anything - 4 min of run or row or bike: PVC warm up

10 min emom:
coach led warm up prior to 3,2,1... go!
Snatch - 1 from hang, 1 from floor - increase weight maintaining good tech

5RFT - Row + C&J:
coach led warm up prior to 3,2,1... go!

rd 1; row 100 + 5 c&j -  135/73
rd 2: row 200 + 4 c&j - 145/83
rd 3: row 300 + 3 c&j - 155/93
rd 4: row 400 + 2 c&j - 165/103
rd 5: row 500 + 1 c&j - 175/113

ab series
stretch & foam roll

Before anything - 4 min of run or row or bike: RED LINE coach led dynamic and static movements

partners get your stations set-up and run through each movement with coach

Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

stretch & foam roll