Monthly Archives: March 2017

4 min bike or row. 45 sec at 50-60% then 15 sec at 80 / 90%
then; 3rds: 10 Air Squats, 5 push ups, 5 squat jump
then: windmills, over the fence

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

55 DL 225/155, 185/135
55 cal row
55 wb 20/14, 14/10
55 hspu

Before anything - 4 min of run or row or bike:
static air squat for 1minute - then, 3 rds 5 air squats with pause, 5 squat jumps
down and back: high kicks, side lunges, bear crawl, 5 down dog push ups,

12 minutes to build to 1 rep at 'moderate" weight

C & J - 5,4,3,2,1 [increase weight each rd] -
Row 100m, 200m, 300m, 400m, 500m

coaches choice

Before anything - 4 min of run or row or bike: RED LINE coach led dynamic and static movements

gymnastics - pull up progression, t2b, hand stand push ups, walks, rope climbs

Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

CF: Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

Cleans work toward 1 rep max

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

spend remaining time stretching, foam roll, skills