Monthly Archives: June 2017

jog 200m
then row or 4min at #3drag & 20SR increasing 2SR every 30seconds
then, hanging stretch arms to floor for 20sec to inch worm plank/push up x4.
then, 3rds of 5 air squat, 5 jump squat
finish with PVC mobility

Coach Led K2E progression drills

task for time
15 - 12 - 9
Front Squat 185/115, 155/95 (scale appropriately from there - 1st round should break more than once)
Wall Ball Double Shot - 20/14, 14/10
K2E (modification is knee raises 2x reps)

4 min (20/10) group tabata - pistol progressions

jog 200
row 400 m at 20SR and 3Drag
inch worm down to rig then 10sec scap hold
high kick back, 10 sumo air squats with a 3sec static hold
alt front lunge down to rig, 10sec scap hold
butt kicks back
10 reg squats with 3 sec static hold
PVC mobility

10min EMOM - 4 bbjo + 1 power clean )increase weight each round

5 RFT: 5 strict HSPU, 10 box jump overs, 15 cal row

4 min tabata 20/10 hollow hold/ arch up

400m jog
coach led warm up
pvc mobility

5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

most complete 2000m row at some point during the workout

200m jog, 10 air squats, 5 down dog push ups, 10 air squats 5 inch worms, 10 air squats 5 burpee squat jumps
PVC mobility

set up for Lurong challenge
coach led warm-up prior to 3.2.1.. go

Lurong challenge
10min amrap
level 1, level 2, level 3
thrusters, bbjo, jump rope

stretch + pick 1 skill and take 5-10 to work on it