Warmup
bike or row for 3 min
alt lunges down - high kicks back
duck walk down - high kicks back
spider man down - butt kicks back
Mobility movements
Skill Work
back squat
5sets x3reps starting at 55-65%
WOD
For Time
30 calorie bike
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
30 calorie bike
line bikes in front
group 1 (6ppl) go
group 2 (6ppl) wait 5min from group 1
Warmup
bike or row for 3 - 5 min
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
20 air squats - 10 squat jumps
Skill Work
3x10
Russian kb swings
alt straight arm kb presses
Benchmark
DT
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"
Warmup
bike or ride for 3-5 min
alt lunges / jog
side lunges / jog
high kicks / jog
inch worm - broad jump / jog
Coach Mike's Madness
Team of 3
150 Air Squats (1-1- 1,2-2- 2)
Then
15 rounds The Seven plus 5000 Meter Row
7 HSPU (Hand Release Scaled)
7 Thrusters (135/105, 105/95, 95/85, 85/65, 55/35)
7 K2E
7 DeadLifts (245/175, 225/155, 185/1115, 135/95)
7 Burpees
7 KB Swings (53/44. 44/35, 35/26/, 26/18)
7 Pull-Ups
A1 - Starts at top of Sevens
A2 – Starts when A1 is completed with Deadlifts
A3 – Chips at 5000 Meter Row
Only 2 Athletes are doing 7 at a time. 5 rounds each.
If 5000 Meter Row completed before rounds are done
Then the row is over and A3 rests.
complete 150 weighted sit ups 45/25
Warmup
posted on board
Skill Work
t2b progesssion
WOD
5 RFT
20 T2B
30 wall-ball shots, 20/14,14/10, 10/8
20 push-ups
Rest 2 minutes between each round.
