Foam Roll
– Glute Medius
– Hip Flexor
– Calf
– Peroneals
– IT Band
– Quad
– T-Spine
– Lats
Max Effort 500m Row
3x500m, Rest 2 Minutes or switch off with partner if busy class. LAST set max Effort. First set Technique/Stroke count focus.
14AMRAP
– 50′ 1DB OH Walking Lunge (50/35)
– 15 Toes-2-Bar
– 1 Rope Climb
Quick Overview of Product plus how to purchase at the box.
Wrist Flexion Test plus Wrist Mobility intro
3 Rounds:
5 KB Deadlifts,
10 Goblet Squats,
5 Broad Jumps,
10 Mountain Climbers
Front Squat: Technique then 3×5, building in weight. Discuss Front Rack Position . Foam Roll Lats/Thoracic Spine between Sets
WOD Partner Russian KB Swing Ladder
10-1 Ladder of KB Swings
**While one person works the
other holds bottom of squat with
KB in goblet position.
Each Person to do All Reps
Pre-WOD discussion: Being there for support of teammates
Mindset
Coach’s Choice
Rx+ Double Unders
Weighted or Unweighted – Coach’s Choice
x3
– 10 Band High Pull
– 10 Squat > Progress to Squat Drop
– 10 Foam Roller Lat Roll Outs
Wrist Prep Mobility
Start EMOM at about 65%-70%
50 Russian KBS (32/24kg)
40 Shoulder-2-OH (115/75)
30 American KBS
20 Snatch (115/75)
10 Bar Facing Burpees
Walking Dynamic Stretching:
Sampson Stretch
Knee Hug and Toe Raise
Lateral Lunge
Knee up Toe Touch
Left Leg Monster Walk
Right Leg Monster Walk
Walking Quad Stretch
Experienced Athletes: EMOM 10: Min 1: 12/10 Cal Bike Min 2: 15/12 Cal Ski
12 Min AMRAP
5 Burpees
10 Box Jumps (step-ups)
15 Sit-ups
*Keep Track of Rounds and Reps
How to Purchase Product and What we have in stock!
Bear Crawl For/Back
PVC Warm-Up
– 10 Passthrough
– 5e Figure 8s
– 10 Back Squat
– 10e Twists
– 10 Good Morning
– 10 Behind Neck Press
– 10 Overhead Squat
Start first set of 5 at 65%, then build to 85-90% for the last set of 3. Clock 6 rounds 2 minutes.
30 1-Arm Alt DB Power Cleans (50/35)
24 HSPU
18 1-Arm Alt DB Power Cleans (50/35)
12 Bar Muscle Up (Sub Jumping or Band BMU or 18 Pushups + 18 Chest to Bar PullUps)
Jump Rope
Shadow boxing/Pad Work
Skill 1: Foot Work Drills
Ladder
Evade Drill
Skill 2: Jab/Cross/Hook/Kick
90 Sec Work/30 Seconds Rest
6 Rounds, alternating
1: Bag Work
2:
AMRAP
7 goblet squats
7 American Kettlebell Swings
7 Hand Release Pushups
Partner 2K Row, switch every 500
Partner not rowing: 10 Squat, 5 Push-Up, 10 Lunge, 5 Ring Row
5 Minutes at Each Station, 1 minute rest after each:
Station 1: AMRAP 5
5 Heavy Reverse sled drag/20 Back Extensions or Supermans
Station 2: AMRAP 5
“Annie” (Done at same time split reps), then Max Rep Rope Climbs in remainder
Station 3: AMRAP 5
5 Heavy Ball to Shoulder
10 DB Front Rack Lunges (50/35#)
Station 4: Row/Bike for Calories – Both Partners working at the same time
Sign up for classes. Some things they can do if they arrive early (mobilize, ride the bike/rower).
Intro to PVC Warm Up, then: 4 Rounds
1x Tabata Banded Face Pulls
1x Tabata Plank Hold
(4 minutes total)
right into
4 Rounds
1x Tabata Sit-up
1x Tabata flutter kick
(another 4:00)
4x 30/30 at each station.
Perform 30 seconds work followed by 30 seconds rest at each movement. Complete all 4 sets before advancing to the next movement. Athletes can start on any movement and just rotate through in the same order.
A. Ski Erg
B. Air Squat
C. KB Swing
D. Rowing
E. Box Push-up
F. Ring Row
24 minutes total time
Last Day of the WEEK! How’s the Nutrition going?
What has been working, what is hard? Are you hungry? How to survive weekend
2 Minute Row/Bike:
Empty Barbell/PVC
x3
– 10 Behind Neck Press
– 10 Back Squats
– 10 RDL’s
7 Min AMRAP
– 8 Ball Slams (30/20)
– 6 Burpees over MB
– 4 Chest-2-Bar Pull-
Ups
Rx+ Bar Muscle Ups, (40/30)
OPTIONAL:
+ Band Push-Up
3×10
