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Saturday January 7th, 2016 “Warm-up 400m run then 10 ring rows, 10 push-ups, 10 air squats 10-20 pass throughs Power snatch technique work w/ PVC/Empty bar- Coach led Workout A. Power snatch, build to a tough set of 4 touch-and-go + 6 rounds for time w/ a partner*: 500m row 20 pull-ups or 30 ring rows 50/36 bike cals 20 burpees *Split 500m row into 250m each and the bike into 25/18 each (doesn’t have to be in a row, e.g., 9/9/9/9 to get your 36). Partners will split the rest evenly. Cooldown 200m walk Roll out”
Saturday December 10th, 2016 Warm-up Partner med ball warm-up Squat mobility/hip opener – Coach’s Choice Dynamic warm-up – Coach’s Choice Workout A. Front squat, build to a tough set of 3 w/ a :03 pause on each rep + 10 rounds for time w/a partner*: 500m row 15 goblet squats, 53/35 *Split all reps as desired Cooldown 2:00 bike @ easy pace
Friday December 2nd, 2016 Warm-up 3 rounds of :60 bike, 5 reverse lunges/leg, 10 air squats, 10 push-ups Empty bar clean and jerk warm-up – Coach Led Workout A. Hang power clean + push jerk, build to a tough set in 10:00 B1. Alternating DB reverse lunges, 3 x 10/leg; :90 rest B2. Strict pull-ups, 3 x 10; :90 rest (if you can get 10 easily, add weight) + For time: 1000m Cooldown 200m walk
Wednesday November 2nd, 2016 Warm-up Quick foam roll of T-spine 2 rounds of :90 on the bike + one round of today’s AMRAP Overhead specific mobility– Coach’s choice Workout A. Strict press, build to a tough set of 6 @ 11X1; 2:00 rest + 20:00 AMRAP 10 pull-ups or 15 ring rows 15 push-ups 20 sit-ups 25 squats Cooldown 200m walk Roll out pecs, quads and glutes w/ softball
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