WARM UP: Plyos SKILL: Into WOD WOD: Partner Deck of Death Hearts : Synchronized Push-ups Diamonds : Synchronized pull-ups Spades : Synchronized Air Squats Clubs : Synchronized V-ups Joker #1 Complete 1000m Row ( alt 500m ) Joker #2 Complete 400m Run together
WARM UP: 2 Rounds 10 Wall squats with band Monster band walks Laterally 20 steps ( R/L ) Monster band walks forward/backward 20 steps ( F/B ) SKILL: 3 x Superset 20 Back Rack lunges from Rack 20 V-ups WOD: 2 Rounds 2:00 ME KB swings ( 24/16 ) 1:00 Rest 2:00 ME SB over
WARM UP: :30 drills (x2) Air squats Good mornings Inch worms Push ups Straight leg sit ups (:30 rest – explain the next movement) Ring Dips + :02 hold at top and bottom SKILL: 10:00 To find 1 RM Push Press WOD: “Elizabeth” 21-15-9 Power Cleans (135/95) Ring dips
WARM UP: CTC Run 20 Kicks (total) 20 Walk Lunges (total) 20 Pelvic Raises 20 KB russian swings 20 Squats SKILL: 8:00 EMOM Odd: 3-5 Wall Walks Even: 12-16 Russian KBS (32/24kg) WOD: For Time: 50 Sit Ups 4 Rounds: 10 Hip power Snatch (95/65) 10 Burpee Over Bar 50 Sit Ups
WARM UP: 10 Lunge to instep 10 Wall squats 10 push ups 10 Knees above hips :30 bottom squat hold X2 SKILL: Every 2:00min for 10:00 5 Back squats @70% 1RM WOD: 5 RFT (each athlete)(ALT rds) Teams of 2 CTC Run 10 Push-Ups 8 T2B
WARM UP: Plyos SKILL: Teams of 3 synchro Burpees WOD: Chipper 5 Rounds: (22:00 Cap) 320 m row 30 WBS (20/14) 30 KBS (24/16) 30 MB Russian Twists (30/20) 320 m row 25 WBS (20/14) 25 KBS (24/16) 25 MB Russian Twists (30/20) 320 m row 20 WBS (20/14) 20 KBS (24/16) 20 MB Russian
WARM UP: Plyos 2 Rounds of Cindy SKILL: Into WOD WOD: For Time: 600 M Run 50 Pull Ups 25 Power Cleans (155/105) 100 Double Unders 25 Front Squats 50 TTB 600 M Row
WARM UP: :30 drills 2x’s Jumping jacks PVC good morning PVC pass thru Bar hang Inch worm to push up SKILL: 15min to find max complex of: Push Jerk + Split Jerk WOD: 15 min EMOM: M1: 10-12 Alt. DB Snatch (55/35) M2: 10-15 V-Ups M3: ME Ring Dips
8842 Broadway St.
San Antonio, Texas 78217
