Yearly Archives: 2017

jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility

10 MINUTES on clock:
build to a moderate 2 rep

team sprint: 2 person, 20 min amap - row 250/200m 10 kb swing, 10 goblet squat, 1 rope climb [a1 completes the sprint then a2 goes and a1 rests]

100 sit ups - choice

row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hod - high kick back, side lunges down, hanging scap hold

squat complex from rack - warm up then - 3x3 or front, back, OH

21-15-9
Thrusters (95#/65#)
Pullups

coach will assist / modify to stay under 10 min cap!

3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause

bike or row 4 min - 50% - 3rds: 5 air squats, 5 push-ups then pike hands to feet - 2rds: 10 alt high kicks, 10 jumping jacks, PVC mobility

1 rd with bar or lite weight, 1 rd w/ heavier weight
then,
10 min emom:
1 hang squat snatch, 1squat snatch add weight each minute

6min amrap:
front squat, ball slam, hspu -1 of each and each rd add a rep

Alex Ab Series + 50 sit ups or time (no weight)

10 cal bike
10 air squats
alt lunges
alt side lunges
10 jumping jacks
10 squat jumps
5 down dog push ups
pvc mobility

run 200m - together

40s - split
box jump
push ups
v sit ups

run 200m - together

30s - split
wb
kb swing
k2e

run 200m - together

20s - split
ball slam
weighted oh walking lunges r+l =1
weighted tricep extention

run 200m - together

10s - split
wall walk