Group Warm up
Group Mobility
Strength
3×10 Back squat – 3:00 rest between sets. Start at 50% of your 1rm and add weight between efforts, the ultimate goal is to find a 10 rep max for the day.
WOD ( Workout of the Day )
12 minute AMRAP
20 Wall ball shots
Sprint 100m x5 trips
20 Russian kettlebell swings
Sprint 100m
RX+ 30/20lb & 70/53lb. RX 20/14lb & 53/35lb.
EXTRA: 10 minutes smashing your quads!
Group Warm up
Group Mobility
Skill – Handstand push up workshop.
15 minutes working towards a handstand or handstand push up. Coach will lead the workshop with several progressions.
RX+ – 2 attempts at a UB max effort handstand set – rest 3/4 minutes between sets.
WOD ( Workout of the Day )
For time: 15 minute time cap.
100 Double unders ( 200 singles )
50 Handstand push ups ( 50 Hand release push up – feet on a #45lb plate )
40 Toe to bar ( Knee to elbow )
30 Shoulder to overhead
RX – 160/100 Lv.2 – 115/75
90ft front rack walking lunge ( 24 lunges in place )
Group Warm up
Group Mobility
In a team of 2 or 3. Split the following reps anyway possible.
80 Back squats – 155/105lbs
80 Pull ups
65 Back squats – 185/25lbs
65 Chest to bar pull ups
50 Back squats – 205/145lbs
50 Bar muscle ups
*25 time cap*
Group Warm up
Group Mobility
Strength
5 sets of: 2 Snatch grip push press + 2 Snatch balance – Add weight each set if possible. Rest 2 minutes between each effort.
WOD ( Workout of the Day )
11 minute AMRAP
8 Dumbbell power snatch – alternate arms each rep.
2 Rope climbs
40 Double unders
RX+ 70/50lb
RX 50/35lb
