WARM UP: 200m run Outdoor Plyos ENDURANCE: For Time 500m Row 2 Shuttle Runs 100 Double Unders (200 SU) WOD: team of 3 2400m total (each person runs 4 times) p1: 200m run p2: 10 WBS p3: ME GTO (115/75) *Score is ME GTO
WARM UP: shuttle run 3X 5 inch worms to push up 10 air squats 10 lunges to instep :30 Bar Hang SKILL: HSPU Review 12 min EMOM: ODD: 6 HSPU EVEN: 2 Power Clean (increasing in load) WOD: 10-8-6-4-2 HSPU Hang Power Cleans (135/95) 15 Jumping Squats
WARM UP: 400m run 3 rounds 15 air squats 12 pvc pass thru 10 push ups SKILL: Back Squats Build to a heavy single then: 3 X :45 ME reps (65%) rest 2:00 between each set (18:00) WOD: 10 min AMRAP 20 (alt) Goblet KB Lunges 15 KBS (24/16) 10 Burpees
WARM UP: 400m run plyos SKILL: EMOM: 4 rounds 1- 10 toes to rings 2- 15 wallballs (20/14) 3- 15 V-ups 4- 20 OH lunges (45/35) WOD: teams of 4: 1600m slam ball relay (30/20) (200m intervals)
WARM UP: 400m run 3 rounds of cindy SKILL: teams of 3: 2000m row for time (200m at a time per teammate) WOD: teams of 3: 100 front squats (135/95) 100 burpee over box 100 box jump (24/20) 100 push-ups team 800m run
WARM UP: 400m run PVC warm-up SKILL: Bent over row 4X10 as heavy as possible WOD: 10 min AMRAP: 5 STO (135/95) 10 T2B 5 Hang Power Cleans
WARM UP: :30 drills X 2 jumping jacks good mornings seal jumps air squats bar hang plank hold SKILL: coaches choice WOD: 4 rounds 400m run 15 pull ups 20 wallballs rest 2 mins
WARM UP: 3X 250m row 15 straight leg sit-ups 10 pushups SKILL: Team of 3 500m row time trials WOD: Team of 3: (waterfall style) 4 round 250m row 15 burpees to plate 30 russian twist (25/15) 40 DU
WARM UP: 3 rounds: 200m run 15 good mornings 10 air squats STRENGTH: Back Squats 8 Rounds: 2 reps every :45 @ 75% *decreasing sets from last week but increasing the percentage to build some strength! WOD: 12 min AMRAP: 200m run 10 front rack lunges (95/65) 10 burpees over bar
8842 Broadway St.
San Antonio, Texas 78217
