Group Warm Up Joint Mobility and Line Drills Group Rowing Challenge Divide the group up into small groups of 2, 3, 4, or 5 (whichever is possible) and have one athlete on the rower for 45 seconds to row as hard as possible with 15 seconds to switch with a partner. Have each athlete rotate [...]
Warm Up Joint Mobility and Line Drills Skill Work 1 Power Snatch every minute for 10 minutes Work on opening your hips all the way. Rest approx 5 – 10 minutes before starting conditioning work. Conditioning Work The following for time: Row 500 Meter for time: rest 2 minutes Run 400 Meters for time: rest [...]
Warm Up Joint Mobility and Line Drills Strength Work Back Squat 1 – 1 – 1 Conditioning Work 10 Rounds for time: 12 Burpees 12 Pull Ups Coaches Notes: Be sure the Athletes do at least 2 or 3 Warm Up sets on the Back Squat. High Bar or Low Bar is acceptable. Below parallel [...]
Warm Up Joint Mobility and Line Drills Skill Work Practice Clean and Jerk (10 minute time limit) Focus on mechanics. Attempt to do Squat Cleans. If needed do power cleans into a front squat. Workout of the Day (WOD) “SQT” 3 Rounds for time of: 10 Ground to Overhead 95M/65W 200 Yard Shuttle Sprint, 50 [...]
Warm Up Joint Mobility and Line Drills Skill Work Practice the Front Squat for 10 Minutes Use light weight but focus on the Front Rack Position High Elbows. Go Deep below parallel and use a 14 inch box if necessary. Looking for the perfect repetition. Mechanics is not negotiable. Workout of the Day (WOD) 3 [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 3 Rounds for time of: 30 Box Jumps 24M/20W 25 Knee to Elbows 20 Dead Lifts 225M/155W Congrats to Christina M and Jesus L for completing the Level 1 Cert this weekend with Heidi and I
Warm Up Joint Mobility and Line Drills Skill Practice Hanging Power Cleans w/pvc pipe Workout of the Day (WOD) As Many Rounds As Possible (AMRAP) in 20 Minutes of: 5 Thrusters 7 Hanging Power Cleans 10 Sumo Deadlift High Pulls 95#Men/65#Women
Warm Up Joint Mobility and Line Drills Strength Work Bench Press 5 – 5 – 5 Conditioning Work 4 Rounds for time of 20 Wall Ball 20M/14W 20 Pull Ups 500 Meter Row
Warm Up Joint Mobility and Line Drills Strength Work “Isabel” 30 Snatch 135M/95W Conditioning Work 4 Rounds of 400 Meter Run 25 Burpees
Warm Up Joint Mobility and Line Drills Strength Work Front Squats 5 – 3 – 1 Conditioning Work 5 Rounds of 5 Thrusters 135M/95W 10 Chest to bar Pull Ups
