Pick Drill:
2:00 Legs Only
2:00 Legs And Body Only
Steady 5 minute Build Row:
Building stroke rate from 16 to a 32. Objective is to settle into each stroke rate for 1 minute and work on consistency. Use your breathing to set a rhythm.
S/R in Order: 16/20/24/28/32
Row x 1000m, 2000m, 4000m
Drag Factor/Damper: Open
Stroke Rate: Open
Split: 2k+10, 2k+12, 2k+14
Rest: 5 min
When you get to the gym, start your general stretches and warm-up specific to your needs.
Class will begin with 3-5 min of bike, row or jog.
then
Snatch Warm-up (coaches choice)
EMOM #1 – 2 Hang Snatches (build)
Rest 1:00
EMOM #2 – 2 Hang Snatches below knee (build)
Rest 1:00
EMOM #3 – 1 Snatch (build)
we will record the heaviest snatch single(record weights used as you like in the notes)
8 minute alternating Tabata of:
Front Squats 115/80
Toes to Bar
20sec work / 10sec rest for 8min
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
these can be touch and go, or reset for every rep. Quality positions are the main focus today.
21 Hang Power Clean (135/93)
21 Burpees over Bar
100 DU
15 HPC (135/93)
15 Burpees over Bar
75 DU
9 HPC (135/93)
9 Burpees over Bar
50 DU
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
Starting around 60%,
On the 0:00 – 5 Back Squats
On the 2:00 – 4 Back Squats
On the 4:00 – 3 Back Squats
On the 6:00 – 2 Back Squats
On the 8:00 – 1 Back Squat
Build throughout.
Dumpster Run + reverse HB”400″ run
40 Pull-Ups
30 Thrusters 95/63
20 Calorie Row
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
27 Deadlifts 225/155
108 Double Unders
21 Deadlifts
84 Doubles
15 Deadlifts
60 Doubles
9 Deads
32 Doubles
