Warm Up
21 – 15 – 9
Hang Clean
Sit Up
Push Up
400 between each round
Tuck Jumps 5×10
Mats/Ladders
WOD
15 Rounds:
100m Sprint
21 Air Squats
Warm Up
21 – 15 – 9
Hang Clean
Sit Up
Push Up
400 between each round
Tuck Jumps 5×10
Mats/Ladders
WOD
15 Rounds:
100m Sprint
21 Air Squats
Happy Valentines Day……..
Buy your Mother Some Flowers
Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit ups
Thrusters 3×20
Snatch 5×5
WOD- “Melissa”
5 Rounds for time:
15 KB Thrusters
15 Pull Ups
400m
Core
3 Rounds:
30 Sec each
Back Extensions
Toes To Bar
Russian Twist
Warm Up
800m
Box Jumps 3×20
Snatch 5×5
WOD – “Tabata 2 Times”
Push Up 3min
Air Squat 4 min
Flexibility Trainning
Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
American Swing 3×20
Push Jerk 5×5
WOD – “Linda”
Push Press 10 x 10-1
Cleans 10 x 10-1
Squats 10 x 10-1
*Advanced lifter may use 40, 60, and 80kg
Set one is 10,10,10
Set two is 9,9,9
Set three is 8,8,8
Etc
Warm Up
800m Run
10 Pull Ups
10 Push Ups
Mats/Ladders
Split Jumps 5×10
WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups
Practice:
Kipping Pull Up