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
400m easy Run
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Build up to 5 pounds heavier than last Friday and complete 5 sets at that weight. Full recovery between sets.
3 ROUNDS FOR TIME
400m Run
15 Push Press (115/83)|(75/53)
-12:00 Hard Cap-
(Score is Time)
This is a BENCHMARK – GO!!!
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.