WARM UP: 30 sec drills X 2 Lunges Air squats with Wall Ball Push ups SLSU Inchworms Negative pull-ups SKILL: 3min EMOM 3 Hip power snatch 10 Jump squats (2:00
WARM UP: 400m Run 10 Lunge to instep 20 Pelvic Raises 10 Scorpions Coach Stretch 10 PVC pass throughs 8 Fig 8 SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00
WARM UP: 200m Run 2 Rounds 15 Jumping jacks 10 Wall squats 15 Seal jumps 5 Inch worms THEN 200m run SKILL: Every 2 mins for 10 mins 3 Back
WARM-UP: 2 Rounds 1 Shuttle run 10 Push ups 10 Pull ups 6 Burpee SKILL: Superset 5 Supersets of: 3 Bench Press 15 Banded pull-aparts WOD: “Elizabeth” 21-15-9 Power Cleans
WARM-UP: PLYOS SKILL: Post WOD Mobility Foam roll Quads Calves WOD: Min 0-6 Run 800m Min 6-10 33 Burpees Min 10-16 Run 800m Min 16-26 (10:00) For Time: 50 Alternating
WARM-UP: 2Xs: 250 Row 5 Inch worms 5 Burpees 10 Air squats 20 Seal jumps SKILL: Teams of 3 Row 1500m P1- Row 250 P2- Plank hold P3- REST WOD:
WARM-UP: 200m Jog Plyos 4x Sprint Time Trials WOD: 400m Run 3 Burpees 3 KBS (24/16) 3 Sit-ups 3 BXJ (24/30) 400m Run 6 Burpees 6 KBS 6 Sit-ups 6
WARM-UP: Quick Plyos 3 Rounds: 5 Push Ups 5 Ring Rows 6 Light DB snatch SKILL: 4 sets of: Max Effort Weighted (or strict) Pull ups WOD: Teams of 3
WARM-UP: Everett WU Stretch Hamstrings and Shoulders BBWU SKILL: 25 Min Running Clock: 10 Min to build to a 1 RM Shoulder press from rack 5 Min transition 10 Min
WARM-UP: Warm Up 9:00 EMOM: M1: Shuttle run M2: 15 KBS M3: 10 Goblet Squats Turkish Get Up Review SKILL: Lax and foam rolling! WOD: 4 RFT: 1 Turkish Get