Monthly Archives: July 2017

10cal bike, 200m jog, 3rds 5 straight leg hang to plank to sumo air squats, 5 jump squat - banded monster walk down and back, banded side to side

SQUATS - 3x3 ea @ 80% Front, Back & OH from rack

3rds 750m row, 25 wall balls, 25 DU,

jog 400 - then stretch. then line up in threes - DOWN: bear crawl, crab walk, inch worm, broad jumps - BACK: butt kicks

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3rds - Athlete 1 starts on row while athlete 2 runs however, neither athlete can start the next exercise until the other is finished
200m run - 20cal row
200m run -20 box jumps
200m - 20cal bike3rds -
20 DL - 20 K2E [225/155, 185/135] 20 CLEAN - 20 T2B [185/115, 155/95] 20 PRESS - 20 CTB [135/95, 115/65]

3min warm up - bike, jog, row then - windmills, arm swings, band stretches for shoulder mobility, - Then, empty bar btn for arm mobility L,R, Both L&R, then 5SP, 4PP, 3PC

6wk strength training: wk4 of 6: Press complex warm up all 3 (s, pp, pj) then - 4x1 at 80% of max for each (so, add weight to each press)

8min emom:
C&J starting at 70% and increase to max load -
2min transition then,
8min amrap:
3OH squat, 6HSPU, 9 Pullups (155/115)

coaches choice