Warm-up:

Individual…

Run 4oom
Crossover Symmetry

Group…

Coaches Choice

 

Fitness:

Teams of 3
For Time: (30 Minute Time Cap)
130/85 Calorie Row
70 DB Clean and Push Press
70 Toes to Bar or Hanging Leg Raises
50 DB Clean and Push Press
50 Strict Pull-ups
30  DB Clean and Push Press
30 Burpee Pull ups
130/80 Calorie Row

 

Performance:

Teams of 3
For Time: (30 Minute Time Cap)
130/85 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
130/85 Calorie Bike

 

Mobility:

Roll Posterior
Mash Quads
LAX to feet and shoulders

Read more

SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020