Yearly Archives: 2017

make 5 snow angels
then, ride or row for

4 rds
5 front squat 50%, 55%,65%, 75%
5 seated box jumps
5 back squat 60%, 65%,75% , 75%

2 person team
a1 goes a2 follows - a1 can not pass a25RFT
10 calorie bike
10 box jumps 24/20
burpee broad jumps down
10 ball slam 40/30, 30/20, 20/10
10 k2e

stretch, foam role and skill work (homework) optional

4 min row or ride - 45 sec at 50% 15 sec at 80%
5 air squats to bear crawl down - 5 hanging knee raises jog back
5 air squats to high kicks down - 5 hanging knee raises - jog back
5 air squats to broad jumps down - 5 hanginf knee raises - jog back

CLEANS
12 min
warm up with PVC and/or empty bar - hang pull - hang power clean to hang squat clean
then increase load gradually to establish moderate singles

giant set -
6 RFT
4 deadlift
2 clean
4 front squat
2 bbjo

4 min bike or row. 45 sec at 50-60% then 15 sec at 80 / 90%
then; 3rds: 10 Air Squats, 5 push ups, 5 squat jump
then: windmills, over the fence

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

55 DL 225/155, 185/135
55 cal row
55 wb 20/14, 14/10
55 hspu

Before anything - 4 min of run or row or bike:
static air squat for 1minute - then, 3 rds 5 air squats with pause, 5 squat jumps
down and back: high kicks, side lunges, bear crawl, 5 down dog push ups,

12 minutes to build to 1 rep at 'moderate" weight

C & J - 5,4,3,2,1 [increase weight each rd] -
Row 100m, 200m, 300m, 400m, 500m

coaches choice