Monthly Archives: September 2016

get loose - mobility movements
Group jog 400 meter
pause for Group Dynamic Stretch
400 meter individual run

2pp Partner HUNDREDs
Split evenly - after each "100" 1 rope climb each and 100 meter run (out back door and in front door [or vice versa])
100 WALL BALLS
100 HRPU
100 BOX JUMPS
100 BURPEES
100 PULL UPS
100K2E
100 CAL BIKE
100 CAL ROW
100 BALL SLAMS
100 KB SWING

Mobility - loosen up
400 meter run
Dynamic Stretches - coach lead

DEADLIFT: 50x5, 70x5, 80x3, 85x3, 90x1, max

EMOM 1-6:
5 Bear Complex (135/95, 115/75, 95/65, 75/45)

EMOM 7-12:
5 Deadlifts 5 Burpee Bar Jump Over

Day 2 of 22
22 Push Ups

Coaches Choice

Mobility - 5 air squat, spider man, windmills
20 calorie bike
30 calorie row
400m run
stretch out with coach

SNATCH: 1 set = High Hang, Mid Hang, Floor - 5 sets at 50% then 3 sets 1 snatch + 3 oh squat

50 DUs
50 Vsit ups
5 Snatch 115/75, 96/65, 75, 45, 65/35
40 DUs
40 KB Sit ups 44/26, 35/18
4 Snatch
30 DUs
30 KB Seated side to side
3 Snatch
20 DUs
20 KB sit ups plus side to sides
2 Snatch
10 DUs
10 V sit ups
1 Snatch

DAY 1 of 22
Push up challenge
and.... coaches choice