Yearly Archives: 2017

on own;
4 min row or bike

Group:
Line up in rows of 4
first group goes down and back then goes to end of line
high kicks, high knees, lunges, broad jumps

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

On Own:
get on the bike or rower for 4 minutes
Group;
red line -

Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

3 rds
20 Russian twists
20 Bulgarian squats

Bike 10 calorie
10 air-squat
5 squat jumps
10 push up
5 high kicks

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

thruster
t2b
kb swing

100 DUa

ON OWN :
4 min - Row / RideGROUP:
Partner Line up / relay -down and back!
inch worm, broad jumps, banded monster walk
while partner a goes partner b must do airsquats

15 Minute amrap
each partner completes all 15ea and can keep moving15 box jumps
15 push ups
15 cal bike
15 ball slams

bday girl 15
3rds
5 burpees
10 bridges
10 hollow rock