2 ROUNDS
:30 Bike
:30 Lunges
7/7 SA DB DL
5/5 SA DB Swing
3/3 SA DB Press
10-10-10
Bench Press
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Bike
MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)
(No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
8 DBL DB G2OH
8 DBL DB Front Squats
STATION 2
AMRAP
10 Push-Ups
10 Box Jumps
STATION 3
AMRAP
12 Lunges
12 DBL DB Push Press
Complex
Work on straight, engaged pull. Then powerful extension from the hang and dropping under quick.
Need to work on straight pull with full foot on ground. Then after aggressive extension quick elbows underneath and catch strong.
No “starfish”.
If your legs aren’t too wrecked from the past couple days, do these. If they are, work on mobility and foam rolling at the end of class.
GENERAL WARM UP
2 Min Cardio (Increase pace every 30s)
Into…
1:00 Lizard Stretch (Left)
1:00 Lizard Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.
20-18-16-14-12-10-8-6-4-2
Wall Balls
DB or KB Box Step Overs (50/35)(24/20)
One dumbbell or kettlebell for the step overs.
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)