
Warm up: 400 m run, 10 pass thrus 10 windmills; 2x 10 s hs hold, 5 scapular pull ups, 3 strict pull ups, 8 lunges w/ arm raises, 8 inchworm push ups, 5 dips
Skill Focus: Pull Up
Level 3/2 weighted pull-ups 3. 3. 3
Skill Focus: Pull Up
Level 3/2 weighted pull-ups 3. 3. 3
Warm up: 400 m run; 2 x 10 split jumps, 3 hs wall walks, 10 slams
Mobility: wrists, hips & shoulders
Skill Focus: 1Thruster
Warm up as needed and find your. . .
1 rm thruster
Mobility: wrists, hips & shoulders
Skill Focus: 1Thruster
Warm up as needed and find your. . .
1 rm thruster
Warm up: Drills on the turf; 2x 8 scapular pull ups, 8 mb push ups, 8 mb cleans
Mobility: Worlds Gretest Stretch
Skill Focus:
Level 3/2
1 rm Squat clean
Level 1
3 rm power clean
Mobility: Worlds Gretest Stretch
Skill Focus:
Level 3/2
1 rm Squat clean
Level 1
3 rm power clean
30 db walking lunges (tot))
60 yd shuttle sprint
20 db bench press
60 yd shuttle sprint
40 sit ups (hands behind head)
60 yd shuttle sprint
20 db bo rows
60 yd shuttle sprint
AMRAP in 30 min
2 min rest btwn rds
60 yd shuttle sprint
20 db bench press
60 yd shuttle sprint
40 sit ups (hands behind head)
60 yd shuttle sprint
20 db bo rows
60 yd shuttle sprint
AMRAP in 30 min
2 min rest btwn rds
Warm up: 400 m run/row, pass thrus & windmills; 3 x 10 pvc ohs, 10 hollow rocks, 10 scorpians, 10 iron crosses, 10 ball slams, 10 push ups, 10 db push presses (light)
Warm up: 300 m row; 2x 10 squats, 10 spiderman lunges, 10 plated good mornings (light), 10 back ext, 8 ring rows
Skill Focus: Deadlift
Warm up to working weight
The goal is to get 50 reps or as close to as possible with good form in a short
Skill Focus: Deadlift
Warm up to working weight
The goal is to get 50 reps or as close to as possible with good form in a short
Warm up: 400 m 4un; 10 pass thrus, 10 windmills; 3 x 10 s hs hold, 8 kb swings, 8 nosedive push ups; mob-sh/oh/lacrosse ball
Skill Focus: OTM for 10 min complete 4-6 hspu
Level 3 Level 2 Level 1
Skill Focus: OTM for 10 min complete 4-6 hspu
Level 3 Level 2 Level 1
Warm up: 400 m run; 10 pass thrus, 10 windmills; 2 x 10 jump lunges, 30 s hs hold, 10 squats; Burgener as a group; mob--wrists, archer arms, hips
Skill Focus: Power Snatch & Snatch
Warm up and build to working weight
Level 3
Skill Focus: Power Snatch & Snatch
Warm up and build to working weight
Level 3
Warm up: 300 m row, 2x 10 squat n sinks, 5 ea transverse lunges, 5 strict pull ups, 5 tuck jumps
Skill Focus: Back Squat
Warm up and build to working weight. . .
Squat
4 x 4 + 2.5 – 5# up from last week
WOD:
Skill Focus: Back Squat
Warm up and build to working weight. . .
Squat
4 x 4 + 2.5 – 5# up from last week
WOD:
Teams of 3 ish. . .
AMRAP ea station 8 min
40 m prowler pushes
rest 3 min
20 sledge strikes
10 lateral tire burpees
rest 3 min
100 m vehicle push
15 swings 53#/35#
AMRAP ea station 8 min
40 m prowler pushes
rest 3 min
20 sledge strikes
10 lateral tire burpees
rest 3 min
100 m vehicle push
15 swings 53#/35#