Tuesday, April 11th 2023
WARM UP 200m Run 20 OH plate lunges – light 200m run :30 HS hold 10/10x leg swings – forward 10/10x leg swings MOVEMENT -15x goodmornings banded -15x banded strict press -15x banded pull aparts MOBILITY :30 Banded lat stretch :30 banded Hand Cuff :30 banded OH tricep stretch 20x banded pass throughs Set Up […]
Monday, April 10th 2023
WARM UP 2 Sets :30 Bike @ Hardish Pace 10 PVC Pass Throughs 5 OHS Into, W/ 2.5s 2 sets 10 Prone Ts (Pause at top) 10 Hollow Rocks 2 Sets 5/5 T-Spine Rotations :30 Squat Hold w/ Hands over head Coach Led Hang Snatch Warm Up5 SN Grip Hang DL5 Snatch Balances (fade to full squat)5 High Hang Snatches 5 Hang Snatches (pause […]
Saturday, April 8th 2023
WARM UP8 Down and Back Jogs Then,2 Sets 10 Dead Bugs 10 Kip Swings 15 Bent Over Flys (#2.5 or 5)10 Ring Rows Into;Coach Led Push Jerk Warm Up PARTNER WOD(One partner working at a time)42-30-18Bike CalsPush Jerks (115/75) (Rx+155/105) *(moderate weight)Pull-ups (Rx+ C2B) Rest 2:00 21-15-9Bike Cals Push Jerks (155/105) (Rx+185/125) *(heavyish weight) C2B Pull-ups (Rx+ Bar Muscle Ups)
Friday, April 7th 2023
WARM UP 2x 200m Row 10 barbell good morning 5 burpee over bar MOBILITY 1:00 Figure 4 stretch on wall :30 butterfly stretch :30 squat hold – feet on wall – arms OH 1:00 Straddle Stretch Movement 10/10 Single leg RDL 10 glute bridge 15 tibialis raises/calf 5 Squat Jumps 10 Box Jumps STRENGTH E2M […]
Thursday, April 6th 2023
WARM UP 1:00 Easy Row 1:00 Walking Spiderman Lunges 1:00 Easy Bike 1:00 Plank Hold 1:00 Easy Ski into, Coach Led Banded Hip Mobility SWEAT DAY!!! Every 2 Minutes x 30 Minutes (Rotate Through Movements) :90 Max Cal Bike :90 Max Burpees :90 Max Cal Row :90 Max GHDSUs :90 Max Cal Ski *Score is […]