WARM-UP: 2 Rounds of :30 drills Jumping jacks Lunges Arm circles forward Arm circles backwards Bar hang Handstand hold Push-ups Squats 1:00 Stretch SKILL: :45 at each station, :15 between station (2 Rounds) Wall Balls Burpees Airdyne (cal) 25 yd Shuttle Push-ups Dumbbell Thrusters KBS (2:00 Rest) WOD: 1000m Run 50 Sit-ups 1000m Row
This a clinic focusing on the progression and execution of the handstand.  Coach Meagan will be breaking down the movement entirely and showing athletes what needs to be accomplished in order to obtain an ideal handstand position.  Each participant will be taken through the progression of how to kick up efficiently, proper body positioning, fall safely among
WARM-UP: 200m Run 20 Kicks on your back(total) 200m Run 20 Walking lunges (total) 200m Run 20 Pelvic Raises 20 Squats SKILL: Back squat every :90 for 11:30 40% x 3 reps 50% x 2 reps 60% x 2 reps 70% x 2 reps 80% x 1 rep 85% x 1 rep 75% x ME reps
WARM-UP: 2 Rounds: 250m Row 10 Barbell good mornings 10 Barbell back squats 10 Barbell S2O WOD: 5 Rounds (1:00 rest between rounds) 200m Run 9 DL (135/95) 6 Hang power clean 3 S2O Cash-out: 1:00 Plank 20 V-Ups :30 Plank 10 V-Ups
WARM-UP: :30 Drills X 2 Jumping jacks Good morning Seal jumps Air squats Push-ups Plank 1:00 Plank SKILL: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders WOD: AFAP in 15:00 3 Burpees 5 Push-ups 7 Air squats 1 FSQ (155/105) 3 Burpees 5 Push-ups 7 Air squats 2 FSQ 3 Burpees 5 Push-ups 7 Air squats 3
WARM-UP: 400m Run 1 Set of fence drills 3 rounds of strict Cindy: 5 Strict pull-ups 10 Push-ups 15 Squats SKILL: 4 sets with :90 rest 3 Lunges beach leg + 10 Back Squats with the same weight. WOD: 20 Min AMRAP 400m Run 10 OHS (95/65) 10 Toe to ring
WARM-UP: 2 Rounds: 250m Row 10 Lunge to instep 10 Push-ups 10 Baby squats 10 Russian Swings SKILL: 3:00 Banded Shoulders :30 Bar hand :30 Knee above the hip swings 5 Sets of 6 Reps: 3 Push press + 3 Push jerks WOD: 4 Rounds: 15 Burpees 10 Power Cleans (135/95) 5 Shoulder to overhead
WARM-UP: Plyos Rowing technique review SKILL: 500m Row time trial WOD: 4 Rounds, every 5 minutes 200m Run 15 T2B 200m Run 15 Slam Balls (30/20)
WARM-UP: 400m Run PVC warm-up SKILL: 2 Rep Max Turkish get-up *Must perform 2 reps on the same arm without resting, then perform the same weight on the other arm for a total of 4 reps at the same weight WOD: With a partner: 40 Burpees 30 G2O (75/45) 30 Burpees 30 G2O 20 Burpees
8842 Broadway St.
San Antonio, Texas 78217
