Warm-up: R, R, R or J 1×5 Air Squat 1×5 Pause Squat 1×5 DB’s Pause Squat 1×5 Sotts Press warm-up to a fairly heavy 1 rep Cluster Metcon: 20 min. AMRAP 10-10-10-10… Russian KB Swing 70/53 Cal. 3-6-9-12… Thruster 75/53
Read MoreWarm-up: R,R,R or J 2×8 DB Wrist Curl 2×8 DB Reverse Wrist Curl 2×8 Band Tricep Ext. 2×5 Seated Box Jump 1×5 Pause Squat 2×5 KB Pause Squat Wrist & Rack Stretch Strength: Front Squat – 1RM Metcon: 12 min. AMRAP – rep scheme of 3-6-9-12…. Slam Ball 30/20 Cal.
Read MoreWOD: 30 min. AMRAP – team of 2 – you go I go – split evenly and as needed 10 Burpee 20 DB Box Step-up 40’s/25’s – 20/16 30 DB C&J 40’s/25’s 40/30 Cal.
Read MoreWarm-up: R, R, R or J 2×5 Pause Air Squat 2×8 DB Strict Press 2×5 DB Sotts Press 2×5 Depth Drops from Bench – hold the shallow squat landing for 1 second 2×3 Strict Pull-up Strength: Jerk – 5×5 @ HAP along with 5 x max rep Strict Pull-up Metcon: 4 rds. for […]
Read MoreWarm-up: R, R, R or J Push-up Air Squat Wrist & Rack Stretch Get BB and start warming up! Metcon: begins 20 minutes after class start time 16 min. AMRAP 18/12 Cal. 9 Hang Clean 115/73 18 HR Push-up 3 min. Rest 9 min. AMRAP 12 Front Squat 75/53 8 S2O 75/53
Read MoreWarm-up: 2×30′ Bear Crawl 2×8 Squat to Stand Stretch https://youtu.be/xWtrhKwUscU 2×8 BB Goodmorning 2×3 Strict Pull-up 2×8 B-O BB Row 2×8 BB Curl Strength: Deadlift – 1RM Metcon: 11 min. AMRAP 16 DU/48 SU 8 C&J 115/73 4 Box Over Burpee 20/16
Read MoreWarm-up: Run, Row, Ride or Jump 1 min. Low Plank 2×5 each leg Lunge Stretch https://yoga15.com/pose/runners-lunge/ 2×8 Band SDHP 2×8 Band Strict Press Metcon: 6 rds. for time 175 m. KB Carry 53/35 12 Push Press 95/63 12 Box Jump 20/16 12 SDHP 95/63L
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