Warm up- 1) Bike, Row, Jog or Jump Rope easy x 3 minutes 2) Stretch Deep Squat, 2 minutes Band Front Rack Stretch, 60 seconds per side 3.) Air Squat x 10 reps Front Squat x 10 reps Back Squat x 10 reps *all with an empty barbell Skill- Front Squat 2-2-2-2 *All sets should […]
Warm up- 1) 2 Rounds 20 seconds of Jumping Jacks 10 seconds rest 20 seconds of Mountain Climbers, feet to outside of hands 10 seconds rest 20 seconds of Lunges 10 seconds rest 2.) 300m Run Skill- Split Jerk Every :90 for 6 sets 1x Split Jerk Set 1: 65% Set 2: 70% Set 3: […]
Warm up- 2:00 Min Row Joint Prep Running Drills WOD- In Teams of 2: 30:00 AMRAP Partner A: 400m Run Partner B: 5 Burpees 10 Box Jumps 24/20 25 DU’s *Score is total Rounds of 5,10,25 *When Partner A returns from the run, he will take over where partner B leaves off. Partner B continues […]
Warm up- 1) 10 Minutes Run 400 meters, with remaining time: 15 Band Pull Aparts 15 Sit-ups 15 Partial Romanian Deadlifts (bar starts at hips, lower bar to just below the knees and return back to standing) 15 Walking Lunges Skill- Perform a set every 2:00 minutes Hang Power Cleans 3-2-1-3-2-1 *Wave loading format. Every […]
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