Yearly Archives: 2017

Before anything - 3 min of row or bike:
then, Down and Back:
5 air squats to bear crawl down to 5 hanging knee raises then, high kicks back
5 air squats to front lunges down to 5 hanging knee raises then, butt kicks back
5 air squats to burpee broad jumps down to 5 hanging knee raises to high knees back

EMOM: 12 minutes of work - 4min cycle of 4 - min 1 strict 3,4,5 - min 2 hollow hold, min 3 kips, min 4arch hold min repeat 4x

12 min amrap
3 S2OH 115/75, 95/65, 85/55, 75/45
1 BBJO
each rd add 1 rep

5 min of DU work - stretch/foam roll

13MIN -AMRAP
55 DL
55 WB
55 CAL ROW
55 HSPU

2 rds:
10 cal bike or 250 m row
10 air squats
5 down dog push up
5 jump squats
pvc pass thrus and hanging stretch

press complex
strict
push
jerk

2RFT
54 Du
54 weighted sit ups
54 DU
54 weighted lunges R+L=2
54 DU
54 weighted triceps extensions

CASH OUT

row 500 m
down / back
high kicks / front lunges
high kicks / side lunges
high knees / frog leaps

red line for coach led POP squats

SNATCH SKILL
1. Snatch balance from squat
2. Clean grip snatch
3. Power snatch hold
4. Snatch

21-15-9
C&J
T2B
115/75, 95/65, 85/55, 75/45