Warm-up
5 Slow Rounds:
15 Band Pull Aparts
Row 200m
then movement prep
“Grace”
30 Clean and Jerks 135/93
Rest 60 seconds
“Isabel”
30 Snatches 135/93
there will be an 11 min cap, each rep not completed will be added in as an extra second.
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
25 min AMRAP w/a parter alt. complete rounds:
30 double unders
20 ab mat situps
10 front squats 115/75lbs
(RX+) go solo if you like…
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
4 rounds for reps:
30 sec M.E. row for Cals
30 sec rest
30 sec M.E. hrpu
30 sec rest
30 sec M.E. wall balls 30/20
30 sec rest
30 sec M.E. C2B pull-up
30 sec rest
Depending on class size, groups may be staggerred. If going as RX start at the top.
10 minute Build
5×5 reps Sprint Start – Cut Layback 1/2 slide
5×5 reps Sprint Start – Cut Layback 3/4 slide
5x Sprint Start – Starting 5 @50%
3 sets of 8:00 Row
as 4x(:20 on Max, 1:40 Easy)
DF/DS: 3/6/9
Stroke Rate: Open
Split: :20 on Max, 1:40 Easy
Rest: 2:00 between the 8:00 pieces
4 Rounds:
10 Light Snatch Grip Push Press
10 Barbell Row
10 Sit Ups
Then
Row 500m
take from floor or rack
For Time:
30-20-10
Shoulder to Overhead 115/75lbs
Ab Mat Sit Ups
Russian KB Swing(eye level) 70/53
(RX+)For Time:
30-20-10
Shoulder to Overhead 135/93lbs
GHD Sit Ups
Calorie Row
