Monthly Archives: October 2016

Group RED line
Group relay

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Get loose - PVC pass thrus, shoulder circles,

run 400m
walking high kicks, broad jumps,

5 x 5 air squats, 1 inch worms

2 min bike for calories
2 min row for calories
2 min wb sit-up for reps

21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

buy in 5 cal bike
3rds
run 200
10 jump squats
10 push ups
buy out 5 cal bike

Coach will review progression
then 15min to build to 1 rep max

EMOM 40/20

1,3,5,7,9 - OH SQUAT 60-70% 1RM
2,4,6,8,10 - KB Swing 53/35, 44/25,35/18

5,3,1
wall walk
rope climb

ON OWN:
get loose - recommend 200m jog and RED LINE static and dynamic stretching

AS GROUP:
3 minutes EACH
ROW 30s work / 30s rest
Jump 30s work / 30s rest

40 Wall Ball dbl shot 20/14, 14/10
30 Box facing Burpee box jumps 24/20, 20/12
20 Ring row
10 G2OH 155/105, 135/95, 115/75, 95/65

3rds
hs hold
30s hold 30s rest