Mobility: ankles/calves/hips Skill: 15 min Max height box jump from sitting Metcon: “Death By Box Jump” EMOM to failure Starting with 3 box jumps/steps ups add 1 rep every round until cannot complete reps within the minute. *cap 20 minutes
Heavy Strength: 20 min Bench Press 5 x 5 building *3 min of rest between sets Accessory: -Bent barbell row 4 x 10 (slow and controlled) -skull crushers 4 x 10 – plank up-downs 20’s – hollow holds 20’s Optional Post class: AMRAP 8 15 hang cleans (95/65) 12/9 cal AB 9 burpees
9AM “DT Remade” 800 m run 3 rounds of DT 400 m run 2 rounds of DT 200 m run 1 round of DT (DT = 12 dl (155/115) 9 h.cl 6 s.t.o) 10 AM Comp class with Coach Nat. This is a fast paced class with little to no demos. Minimum of 3 months…
Mobility: shoulders Strength: Tabata x 2 Hollow hold Plank Russian twists Plank Metcon: “Come again?” AMRAP 5 Max cals AB Rest 5 Min AMRAP 5 Max cal row Rest 5 min 4RFT 400 m run (must touch building) 25 air squats (outside)
Strength: Seated KB Press 4 x 10 Dips 4 x 10 or 20’s holds Single front plate raise 4 x 10 Metcon: “JRods Wheelchair” Amrap 10 10 strict press (45/35) 15 O.H.S 10 burpees
Oly: 15 min 15 min to find heavy complex of 1 dl + 1 h.p.sn Metcon: Cap 20 min “Ask your Mother” 12-9-6 Snatches (115/85) Lateral burpees Rest 5 min 21-15-9 Snatches (75/45) Pull ups
Skill: 10 min Dubs Then 2 min max Dubs Metcon: EOMOM 12 *30 dubs *10 T2B $out 1000 m row
Heavy Strength: 25 min Front Squats 15-12-9-6-3-1-1 *rest 90 sec between sets Accessory: 15 min 4 x 20 hollow rocks 4 x 20s stir the pot 4 x 20 front rack KB/DB lunges Metcon: 5 Min max cal Row
9AM AMRAP 20 11 pull ups 18 push ups 3 Body weight deadlifts 200 m run 10AM Conditioning with Coach Renee. Open to all levels….in fact everyone should come. Its good for you.
Skill: Rope Climbs Metcon: “High 5” 5RFT 2 rope climbs 12/9 cal row 15 KBS (53/35)