Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
Strength / Skill
Bench
10 min emom
alternate bench and DM arnold presses
[bench - 2,2,2,1,1]
Metcon
for time - 15 minute:
10 Bench [70% of your 1 rep max from today's skill]
12/10 Bike cal sprint
DB Thrusters 50/35
Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back
Strength / Skill
CLEAN - 10 emom
increase load each round
WOD
7 RFT
1 Rope climb
3 Hang Power Clean + Hang Squat Clean
[70% of your 1 rep max from today's skill]
5 Deficit hspu
Coaches Choice Finisher
Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog
Strength / Skill
8 EMOM
Alternate
6 Deadlift 70%
6 DB Bicep Curl
WOD
4RFT
10 SDHP
20 T2B
30 DU
Warmup
bike 2min
row - 5 intervals of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work
Strength / Skill
"4x8 (70%)
Front Squat
DB Press
Metcon
Tabata time
3 rds of 4min 8x20/10
Wall Ball
rest 2 min
Pull Ups
rest 2 min
HSPU
