Blog

Warmup
bike
stretch - runners, quad, wrist
25 air squats
alt lunges down - high kneels
alt side lunges down - high knee

Strength / Skill
5rds
3x press
3x front squat
3x back squat

warm up - with empty barbell (5x rdl, 5x muscle clean, 5x front squat, 5x press, 5x back squat)
skill - start with approx of s2oh 3rm amd add wirght each rd. weight stays the same for all movements

Metcon
"Metcon for time

Bear Complex115/85
200m run

Bear Complex 135/105
200m run

Bear Complex 155/125
200m run

Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back, bear crawl down - in/out gate back

Strength / Skill
15/15 tabatas
3x bar hang
3x kip
3x k2e
3x t2b

3x hshold
3x strict hspu
3x kip hspu
3x defecit hspu
WOD
7 rounds
7 t2b
7 ball slam
7 wall ball
7 Hsdhp

Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back,

3x hs hold

Strength / Skill
S2oh work
a. Strict press
singles to 1rm
a1. body weight split jerk 3x
b. push press
singles to 1rm
b1. body weight split jerk 3x
c. jerk
singles to 1 rm

WOD
run 400m
12 s2oh 115/75
15 t2b

run 400m
9 s2oh 135/95
12 t2b

run 400m
6 s2oh 155/115
9 t2b

run 400m
3 s2oh 175/135
6 t2b

Warmup
"bike
stretch - runners, quad, figure four, 10 up rights, wrist
jog 400m
3x5 kips
Strength / Skill
"5 rds
a. front squat 10x 50% and ea rd increase
a1.db press 5ea arm
a2. wb shots 10x
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
5 MINUTE TRANSITION
row
500,400,300,200,100
hspu
5,6,7,8,,9,