Warm-up:
Individual…
Skip Rope for 2 minutes various styles
Accumulate 30 KB Swings medium weight
20 Banded Good mornings
Group…
Butt Kickers Down
High Knee back
Straight leg Bear Crawl down
Zombie Walks Back
Broad Jumps Down
Skipping High Knees
Fitness:
Working against a 18 minute clock…..
Four sets of:
Deadlift x 4-6 reps @ 2 sec descend
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
WoD:
Three rounds for time of:
400m Run (or 20/15 Calories of Assault Bike)
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Time cap: 12 minutes
Performance:
Deadlift:
Working against a 18 minute clock…..
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 2 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
WoD:
Three rounds for time of:
400m Run (or 20/15 Calories of Assault Bike)
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes
Mobility:
Roll Posterior
Banded Hamstrings
Lax to Shoulders/Traps