Monthly Archives: January 2017

Bike 2 min - 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

Bench
3 x 50%
3 x 60%
3 x 70%
3 x 80% x 2

21 - 15 - 9: row, hspu, t2b

2 rds
10 bridge, 10 scissors, 10 arch up

500 m row - 10 push up, 10 air squat, 10 squat jump - RED LINE - coach led

power clean skill work / lift

20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

4 rds25 DUs, 15 sit ups

Bike 2 min - 3 rds 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

objective is to establish 1RM for Strict, Push, Jerk PRESS

starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts

2RFT: Partner's spilt however they wish.
1 min each WB, SDHP, BJ, PP, ROW [calculate total reps]

3min:2min on bike 1 min burpee jump over

500 m row - 10 push up, 10 air squat, 10 squat jump - RED LINE - coach led

4 rds
5 seated box jump (from seat bench jump on box 24/20)
20' banded monster walks (forward down & backwards back)
5 front squats (increase weight each time 50%,60%,70%)
- athletes can follow each other

21-15-9
Thrusters (95#/65#)
Pullups

4 rds
25 DUs
15 sit ups