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.
Warmup
bike or row for 3 min
Form lines:
bear crawl down - jog back
alt front lunges down - jog back
crab walk down - jog back
alt side lunges down - jog back
broad jump down - jog back
Skill Work
coach lead wrist and shoulder mobility
modified burgener warm-up
1rd w pvc
1rd w empty bar
1rd w lite weight
6min emom
3 OH squat
5 squat jumps
WOD
3RFT squats
60 Air Squats
30 Box jumps, 24/20
20 Dumbbell Hang Clean and Jerks, 50/35, 40/25, 30/15
