WARM UP: 1 C2C run 20 Kettlebell Swings 5 Inch Worm + 3 Push Up 1 C2C run 20 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 20 Goblet Sq 15 Straight legged sit ups SKILL: TIC-TAC-TOE WOD: Running clock 30:00 0- 8:00 mins to complete 1200m Run 8:00-13:00 33 Burpee test 13:00-20:00
WARM UP: 200 M run PVC Warm Up: 10 Pass thru 10 Fig 8 10 OHSQ Burgener warm up SKILL: 3:00 Drilling positions with PVC 3:00 Drilling positions with barbell 5:00 to practice all positions with weight upto the WOD weight (135/95) WOD: For Time: 30 Hip Power snatch (135/95) 20 Toe to bar 30
WARM UP: CTC before each movement 20 Pelvic raises 20 Walking lunges 10 Inch worn with push up 20 Air squats 10 Burpees SKILL: 16 Min UNBROKEN EMOM Min 1: 15 Wallballs ( 20/14 ) Min 2: 20 abmat sit ups Min 3: 10 SB to the shoulder ( 70/50 ) Min 4: 10 Burpees
WARM UP: 400m Run 2 X 10 Banded pull-parts 10 Banded STO 10 Banded starfish 10 Ring rows Shoulder Stretch SKILL: 12min to Find 1RM Push press 5-3-3-1-1-1-1 WOD: Open WOD 11.2 15min AMRAP 9 Deadlifts ( 155/100 ) 12 LHPU 15 Box jumps
Mission still closed for Level 1 seminar tomorrow. Enjoy a rest day and get ready to attack new week!!!
WARM UP: 8:00 AMRAP 10 Lunge and Twist 20 Line Jumps 10 Ring Rows 3 Inch Worms 10 PVC Pass Throughs 10 Air Squats SKILL: Every :90 for 6:00 ( 4 sets ) (2+1) (Push Jerk + Split Jerk) @ 80% of 1RM Jerk WOD: 20:00 AFAP 11 Squat Cleans (185/125) (60-65%) 20 Pull-Ups 9
WARM UP: :30 drills X 2 Jacks Good mornings Seal Pass throughs OH squats Push ups Right leg lunge to instep Left leg lunge to instep SKILL: Post WOD cash out Core blast WOD: 25min AMRAP 400m Run 20/15 Cal Rower 10 Burpees CTC sled push ( 180/140 )
WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows SKILL: 10:00 EMOM Odd : 5 Back squats Even : :45 Plank WOD: 6 RFT 25 Double unders 15 UNBROKEN thrusters
WARM UP: 2 Rounds 10 Pass throughs 10 Fig 8 10 Ring rows :10 top ring hold (USE BOX TO MODIFY) :10 bottom ring hold (USE BOX TO MODIFY) 10 Russian swings 10 American swings :30 Handstand hold 5 Handstand Push-ups SKILL: SKILL DAY 10:00 of Muscle Up Practice WOD: “Nate” 20:00 AMRAP 2 Muscle
WARM UP: 2 Rounds 15 Air squats Arm circles 15 GM 10 Push ups ( 5 slow, 5 normal ) 10 Pass throughs :30 Bar hang :30 Downward dog SKILL: 3 Push press Every :90 sec for 12min ( 8 sets ) WOD: 12 min AMRAP 200m Run 6 Burpees over the bar 3 Power
8842 Broadway St.
San Antonio, Texas 78217
