PERFORMANCE
Front Squat; tough single (not 1rm)
18-15-12
power cleans; 155/105
30/24 cal**
Bike/Row/Ski
FITNESS
EMOM x10 min; dual KB front racked front squat x6-8 reps
18-15-12
DB power cleans
20/14 cal**
Bike/Row/Ski
STRETCH/COOLDOWN
walk 200m immediatley after finishing
:30sec banded front rack opener/side
pigeon x:20sec/side
dragon x:20sec/side
PERFORMANCE
Teams of 2
2k row
80 pullups
100 pushups
120 syncro air squats
2k Ski
** RX+ wear vests
FITNESS
Teams of 2
1k row
50 pullups
80 pushups
100 syncro air squats
1k ski’
STRETCH/COOLDOWN
:30 sec left lat foam roll
:20 sec left OH distraction
:30 sec right lat foam roll
:20 sec right OH distraction
:60sec/side twisted cross
PERFORMANCE
3 sets;
A1. DB Z-Press x10-12 reps
A2. powell raise x8-10 reps/arm
For Time;
21 calorie row
21 burpee box jump overs
15 calorie bike
15 burpee box jump overs
9 calorie ski
9 burpee box jump overs
FITNESS
3 sets;
A1. DB Z-Press x10-12 reps
A2. powell raise x8-10 reps/arm
For Time;
12 calorie row
12 burpee box jump overs
9 calorie bike
9 burpee box jump overs
6 calorie ski
6 burpee box jump overs
STRETCHING/COOLDOWN
:10-20 sec dead hand
:20sec/arm OH banded distraction
Fragon x:20 sec/side
Happy Birthday Coach Mango! everyone be sure to give him some birthday punches today
PERFORMANCE
3 sets; front squat x12 reps; one set every 2:30; from floor (65-70%)
For Time;
50 wallball shots
30 pullups (RX+ 10 bar muscle ups)
run 100m
25 wallball shots
15 pullups (RX+ 5 bar muscle ups)
run 100m
FITNESS
3 sets; Goblet Squat x12 reps; one set every 2:30; from foor (65-70%)
For Time;
25 wallball shots
15 pullups
run 100m
15 wallball shots
10 pullups
run 100m
STRETCHING / COOLDOWN
death stretch x:30sec/leg
pigeon x:30sec/leg
lizard x:30sex/leg
walk 200m
PERFORMANCE
5 sets; bench press x5 reps
For Time:
30/24 Cal. Ski
35 Push Up
30 alternating Dumbbell Snatch; heavy
35 Push Up
30/24 Cal. Ski
** athlete to choose dumbell weight, make it heavy and challenging, post weight used along with time
FITNESS
5 sets; DB bench press x12 reps
For Time:
20/16 Cal. Ski
20 Push Up
30 Dumbbell Snatch
20 Push Up
20/16 Cal. Ski
STRETCH/COOLDOWN
Twisted Cross x:40sec/side
standing forward fold x:40seconds
x2 sets
PERFORMANCE/FITNESS
Teams of 2;
For Time;
2k Ski
50 syncro air squats
25 box step ups (each)
2k row
50 syncro air squats
25 box step ups
50 syncro air squats
25 box step ups
rx+ WEAR A WEIGHT VEST
STRETCH/COOLDOWN
:60 sec Death Stretch Right Side
:60 sec p-form right side
:60 sec Death Stretch left Side
:60 sec p-form left side
PERFORMANCE
on a 20 minute clock
buy in, 400m run into…
9-7-5
power cleans; 185/125
burpee box jump overs
— with remaining time of 20 minutes build to a heavy clean (power or squat)
FITNESS
on a 20 minute clock
buy in, 400m run into…
4 RFT
12 DB power cleans
6 burpee box jump overs
— with remaining time of 20 minutes grab a bar and practice some squat cleans
STRETCH/COOLDOWN
seated forward fold x:40 sec
seal stretch x:40sec
single leg forward fold x:20 sec/leg
seal stretch x:40sec
Ski, Bike or Row for 10 minutes
PERFORMANCE/FITNESS
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