Bag Work ~10:00
Power Circuit 2x Rounds
10x Deadlift 295#
10x Sandbag Overhead Toss
10x Transverse Medball Wall Tosses 20#
10x Slamballs 20#
Overhead carry ~10m KB/Hang/Barbell
Metcon (for time)
9-15-21
Box Jumps
Sit-ups
Double Unders
(6:22)
Had 2 athletes working this morning. Good stuff, it was a decent lifting session with a pretty hard Metcon to finish with.
Been missing my 3rd athlete all week, due to weather and schedule. Have to try to help them make this week up next week.
Warm Up
10-9-8-7-6-5-4-3-2-1
Overhead Squat (65#)
Lateral Jumps Over Bar
Dips
21-15-9
Push Press (95#)
12x Double Unders
KB+Band+Bar Overhead Carry
3x 15″
3x :60 each
1. Battleropes Waves
2. American KB Swings
3. Wall Ball Burpees
4. Resistance Band Pull Aparts
5. Single Leg KB Romanian Deadlifts (30 sec each side)
6. Renegade Rows to Push Ups
7. Front Rack KB Walking Lunges
Pull-ups
Strict: 3-2-1-1-1
1 Round :60 each
1. KB Outside to Inside Swings
2. Jump Rope: Regular Skipping
3. KB Clean and Squat Left
4. Jump Rope: Side to Side
5. KB Clean and Squat Right
6. Jump Rope: Fighter Stance Left Skipping
7. KB Snatch Right (Pull Snatch or Swing Snatch)
8. Jump Rope: Fighter Stance Right Skipping
9. KB Snatch Left (Pull Snatch or Swing Snatch)
10. Jump Rope: Boxer Swing Skipping
11. KB High Pulls Right
12. Jump Rope: Jumping Jack Skipping
13. KB High Pulls Left
14. Jump Rope: Right Knee Raise Skipping
15. KB Push Ups (Alternate)
16. Jump Rope: Left Knee Raise Skipping
17. KB Push Ups (Alternate)
18. Jump Rope: Ali Shuffle Skipping
19. KB American Swings
20. Jump Rope: Regular Skipping
Mobility: Couch stretch, foam roller, quad smash, barbell tricep smash.
WOD:
15:00 AMRAP
10x Burpees
15x Box Jumps
100m Plate Carry 35#
[5+13]
Strength:
Push Press 10x
Snatch 10x
Strict Pull Ups: 4×5
Cardio:
V-Ups 10×2
Heels to Heaven 10×2
Leg Lifts 10×2
Sit Ups 10×2