Yearly Archives: 2017

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

gymnastics - pull up progression, t2b, hand stand push ups, walks, rope climbs

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
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

CF: Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

Cleans work toward 1 rep max

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

spend remaining time stretching, foam roll, skills

CF: Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

15 Min Cleans work toward 1 rep max

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

spend remaining time stretching, foam roll, skills

Before anything - 4 min of run or row or bike: then, on RED LINE 5x downward dog , 5x upward dog, 5x inch worms, 5x alt side lunges, 5x up and over fence ea leg, 5x single leg touches,

Deadlift: 12 min of work toward a moderate 2reps

Alternating:
1,3,5,7,9,11 - 5 SDHP, 10 Push-Up
2,4,6,8,10,12 - 5 Russian KB, 10 American KB

4 min tabata: 20/10 bidges / scissors