
Warm up: 500 row/400 m run; 25 yds of alt high kicks, internal & external hip mob walk; 8 walk in push ups, 10 jump squats (3s hold at bottom of ea), 10 ball slams, 10 ball cleans
Mobility: hips
Skill Focus: Back Squat
Mobility: hips
Skill Focus: Back Squat
Warm up: 400 m run; 2x 10 swings, 10 good mornings, 10 back extensions, 5 pull ups/ring rows
Mobility: Dead Bugs; 2 min
Skill/focus: DeadliftWarm up and take 20 minutes for find your. . .
1RM deadlift
Mobility: Dead Bugs; 2 min
Skill/focus: DeadliftWarm up and take 20 minutes for find your. . .
1RM deadlift
Warm Up: 5 sit ups, bear crawl, 5 push-up, bear crawl, 5 squats, 25-meter side shuffle
Skill: review tabata movements
WOD: TABATA TIME
Warm up: Dynamic!
Teams of 2: each duo will be dealt a card, they must each complete the task before getting another card
Dynamic warm up on the turf. . .
Skill Focus: Back Rack Lunge
Warm up with Perfect form & posture and. . .
Back Rack Lunge 5 x 10 (5R, 5L) add weight ea set
Tabata: All levels
Wall balls 20#/14#
Skill Focus: Back Rack Lunge
Warm up with Perfect form & posture and. . .
Back Rack Lunge 5 x 10 (5R, 5L) add weight ea set
Tabata: All levels
Wall balls 20#/14#
Warm Up: 10 jumping jacks, 5 wall walk ups, 15 m broad jumps, 10 one-legged forward-backward hops, each leg , 100-meter run
Skill Focus: Wall balls
WOD:
10min EMOM alternate minutes of
Shoulder press and
Skill Focus: Wall balls
WOD:
10min EMOM alternate minutes of
Shoulder press and
Warm up: 300 m row/run; 2x 10 close grip push up (or on incline), 10 ball slams, 5 scapular pull ups (depression), 5 pull ups
Mobility: Lats/tris -- foam roll, lax ball or bands
Skill Focus: Close grip bench press
Mobility: Lats/tris -- foam roll, lax ball or bands
Skill Focus: Close grip bench press
Warm up: 250 m row; 2 x 10 du's/attempts, 10 light db squats, 10 db bo rows, 10 db rdl's
Skill Focus: Rowing Mechanics
6 x 300 m/150 ft max effort row/climb @ 1:1 work rest ratio
For team of 2 time
Level 3
Skill Focus: Rowing Mechanics
6 x 300 m/150 ft max effort row/climb @ 1:1 work rest ratio
For team of 2 time
Level 3
Warm up: 400 m run; 10 pass thrus, 5 t2b/kte strict, 10 alt hs kick ups, 10 ball shrugs, 10 ball cleans
Mobility: archer arms/forward bend & wrists
Skill Focus: Power clean
Warm up to working weight
Mobility: archer arms/forward bend & wrists
Skill Focus: Power clean
Warm up to working weight
Warm up: 400 m run/row; 10 windmills, 10 pass trhus; 2 x 10 s1uats, 10 spiderman lunges, 10 sit ups, 5 inchworms + push ups
Skill Focus: Back Squat
Warm up and build to working weight
Skill Focus: Back Squat
Warm up and build to working weight