Warmup: 4 Rounds of
20 cal row
15 dumbbell presses
10 box jumps
5 HSPU's
++++++++++++++++++++
5 Rounds for Time
12 Burpees
9 Hang Cleans 135/95#
6 Shoulder to Over-head 135/95#
Rest 5 minutes then,
6 Kettlebell Goblet Squats 70/55#
9 Kettlebell Swings 70/55#
12 Ab Mat Situps
Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
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Buy-in: 50 Burpees for time!
*At the top of each minute perform 10 Double Unders
**6 minute CAP
++++++++++++++++++++
Strength: OTMX10minutes of
3 Back Squat @ BW
+++++++++++++++++++++
WOD: 3x 3 minute AMRAP ~ with 2 minutes rest between
5 KBS 70/55#
5 Pullups
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Endurance: meet at ECC @ 6 am
1 mile run
100 GHD Situps
100 GHD Back Extensions
1 mile run
*Can break the GHD's up how ever you want
Warmup: Coaches Choice
+++++++++++++++++++++
Skill/Strength: 30x1 Snatches (can be power or full squat - depends on need)
*Focus on form and technique not speed
+++++++++++++++++++++
WOD: 2 Rounds for Time
25 Pullups
50 Pushups
75 Air Squats
1 Mile Run
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Amnesty - pick a workout you may have missed during the week or work on a skill
*Sunday Funday @ 7 am ~ anyone welcome!
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Warmup: 10 minutes of
5 Sots Presses with PVC Pipe
10 skull crushers
15 Cal. Row
20 Banded Pull aparts
+++++++++++++++++++++++++
Conditioning:
800 meter run then,
21-15-9 of
Deadlifts 185/115#
Burpee over the Bar
Pullups
then,
1000 meter row
++++++++++++++++++++++++++
Strength: Push Press 3x10
*with 10 Ring Rows after each set