Commit to be fit!
A. warmup – 400 M run, rest 1 min. 100 M sprint
B. Band Sprints 40M x4 per athlete
40-30-20-10
Wall Balls (20/14) (10 feet / 9 feet)
Calories Row
stretch led by coach
Each body part mobility will be listed under notes as part of this warmup
band assisted lat pull
if athlete has efficient pullups (10 consecutive), working on C2B. If not, then work on pullup technique
**those efficient on C2B will work on bar MU
20 Pullups / Rx+ C2B
20 Hang Power Clean (115/75) / Rx + (155/105)
200 M run
10 Pullups / Rx+ C2B
10 Hang Power Clean (115/75) / Rx + (155/105)
400 M run
5 Pullups / Rx+ C2B
5 Hang Power Clean (115/75) / Rx + (155/105)
800 M run
WARMUP
3 rounds
7 air squats
5 strict toes to bar
100 M run
https://www.youtube.com/watch?v=erafWsJ21Xw
https://www.youtube.com/watch?v=JZX3GTpquK8
https://www.youtube.com/watch?v=xYxh4cUUvSI
5 minutes mobility. Start squats no later than 20 past class time to end at 40 past class time
Front Squat based on old PR, 2 minutes between sets. 20 min cap to find new 1RM
few reps before going to 50%
5 at 50%
4 at 60%
3 at 70%
1 at 80%
1 at 90%
1 at 95%
then 1-1-1-1 past 95% to find new 100+%
AMRAP 9 min, may use DB if inefficient with KB
10 KB Cleans (53/35) https://www.youtube.com/watch?v=cPYfiwpUeSE
8 KB Front Squat
6 KB Push Press
4 KB snatches https://www.youtube.com/watch?v=g3c73NahdjU
2 KB Thrusters
finish 1 full round on Right arm, then perform round 2 on LEFT arm. Switch arms every FULL round
WARMUP: 2 rounds
12 (6L / 6R) single leg cross RDL
https://www.youtube.com/watch?v=7mrbOG47_5Q
12 (6L / 6R) mountain climbers
4 pushups
Max set of Unbroken Double-Unders
or 10 minute Dubs practice
https://www.youtube.com/watch?v=16LpwpsuFdM
Team WOD, 2-3 people. One partner resting at all times, including teams of 3. Perform outdoors if possible
5 rounds
14 Ground to Shoulder Slam Ball (100/70)
20 Assault Bike cals
100 double unders
warmup: 2 rounds
10 med ball clean
1 wall walk + 3 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)
30 double unders / or practice them for 30 seconds
10 minutes of hand stand hold on wall practice (3 people together). One person per side assisting the hold practice.
Or HSPU kipping practice and form
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
scale MU with 2 bar MU or 2 C2B + 2 ring dips or 4 box dips
Rx is 70/53
teams of 2 or 3
row 2k, one partner at a time
800 m buddy carry, switch as need
200 M farmer carry (heavy), switch as need
60 burpees, one at a time switch as needed
teams of 3 will do extra reps accordingly but will have 2 people working at the same time
WARMUP
teams lined up in similar count.
One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back…etc
do this until everyone has finished the combo TWICE
Single Arm bent over row
AMRAP 16
12 med ball situps (20/14)
14 Double KB/DB overhead alternating lunges (35s/25s)
16 Sumo DLHP (35/25)
