
Warm Up: 10 squats, log rolls, 10 mountain climbers, log rolls, 10 inchworm push-ups, 25 yard sprint
Skill Focus: Deadlifts
WOD:
First min: 1 deadlift, 1 burpee over bar-
Skill Focus: Deadlifts
WOD:
First min: 1 deadlift, 1 burpee over bar-
Teams of 2
800 m run
200 m tire carry
100 ball slams
80 m prowler pull w/ ropes
60 burpulls
40 wgt sit ups 20#/15#
200 m vehicle push (w/ heaviest vehicle or they are penalized) Coach determines
“funishment”
800 m run
200 m tire carry
100 ball slams
80 m prowler pull w/ ropes
60 burpulls
40 wgt sit ups 20#/15#
200 m vehicle push (w/ heaviest vehicle or they are penalized) Coach determines
“funishment”
Warm up: 300 m row; 10 pvc pass thrus, windmills, good mornings, ohs, deficit dl's; 10 banded dislocates, 10 bnd gm's, 10 push ups, 10 ring rows, 1o squats, 10 split jumps, 10 sit ups
Mobility: Posterior Chain & shoulders
Mobility: Posterior Chain & shoulders
Warm up: 300 m row/run; 2 x 10 prisoner squats, 10 hand release push ups, 10 groiners, 20 mtn climbers
Skill Focus: Front Squat
Warm up and build to . . .
6 x 3 Front squats @5RM from last week
All Levels
4 rds:
Skill Focus: Front Squat
Warm up and build to . . .
6 x 3 Front squats @5RM from last week
All Levels
4 rds:
Warm up: 300 m row/400 m run; 3 x 10 banded pass thrus, 20 s hs hold, 10 kb/db swings, 10 hollow rocks
Mobility: Burgener Warm Up
Skill Focus: Snatch High Pull & Hang Power Snatch
Warm up and build to a. . .
Mobility: Burgener Warm Up
Skill Focus: Snatch High Pull & Hang Power Snatch
Warm up and build to a. . .
Warm Up: 10 jumping jacks, 10 mountain climbers , 10 lunges, 10 squats
Skill: pistols
WOD: But there is only 1 B in Tabata...not 4?!
Tabata of:
Burpee
Ball Slams
Warm up: Janet
Skill Focus: Deadlift
Warm up and build to a. . .
Deadlift 3RM
WOD:
Levels 2 & 3
800 m run then. . .
10. 9. 8. . . 1
ball slams 20-40#/14-30#
Box jumps 24”/20”
Skill Focus: Deadlift
Warm up and build to a. . .
Deadlift 3RM
WOD:
Levels 2 & 3
800 m run then. . .
10. 9. 8. . . 1
ball slams 20-40#/14-30#
Box jumps 24”/20”
Warm Up: 10 overhead walking lunges w/PVC , 5 overhead squats w/PVC , 10 should press w/PVC, 10 good mornings w/PVC
Skill: review movements in WOD
WOD: Get Over the Bar
3 deadlift
4 bar muscle ups
Skill: review movements in WOD
WOD: Get Over the Bar
3 deadlift
4 bar muscle ups
Warm up: 400 m run/500 m row/200 vc; 20 jumpin jacks, 15 squats, 25 calve jumps, 10 knee tucks, 10 high kicks, 10 lunges w/ twist, 10 lateral squats, 10 inside/out, 10 outside/in, 10 mtn clmbrs, 10 split jumps
Mobility: Twisted Spiderman
Mobility: Twisted Spiderman
Teams of 4 – 5ish
3, 8 min AMRAPS
2-3 mins rest btwn
40 m prowler push
20 Russian twists (total)
15 butterfly sit ups
100 m ball run 20#/14#
10 db renegade rows 30-35#/20-25#
10 push ups
3, 8 min AMRAPS
2-3 mins rest btwn
40 m prowler push
20 Russian twists (total)
15 butterfly sit ups
100 m ball run 20#/14#
10 db renegade rows 30-35#/20-25#
10 push ups