HAPPY BIRTHDAY COACH CHRIS!
THANK YOU COACH PHIL!!! WE WISH YOU ALL THE BEST!
STRENGTH
CONDITIONING
5 ROUNDS FOR TIME
10 DB FLOOR PRESS*
ROPE CLIMBS
FOCUS REVIEW FOOTWORK OF ROPE CLIMB
EMOM 10
1 - 200M RUN
2 - 2 ROPE CLIMBS/3 ROPE GET UPS
WORKOUT
FOR TIME
30-20-10
CAL ROW
SKILL
SNATCH BALANCE,
:02 HOLD AT BOTTOM
5 X 3
SUPERSET
10 DB PULL OVERS
WORKOUT
AMRAP 10
20 KBS
10 TOES TO BAR
STRENGTH
SQUAT DELOAD
5 SETS FOR QUALITY
5/5 BULGARIAN BACK RACK SPLIT SQUATS
10 MB LEG EXTENSIONS
BUILD IN WEIGHT ON S.S.
WORKOUT
EVERY 4:00 X 4 ROUNDS
4 ROUNDS EACH WITH A PARTNER
P1 - 300M ROW/SKI OR 600M BIKE
P2 - HOLDS STATIC KB SUITCASE HOLD
SWITCH ONCE P1 HAS ACCUMUALTED DISTANCE.
EACH PARTNER MUST COMPLETE 4 ROUNDS.
STRENGTH
EMOM 10
1 HANG SQUAT CLEAN + 2 FRONT SQUATS
BUILD IN WEIGHT
CONDITIONING PARTNER WOD - YOU GO, I GO..
10 ROUNDS FOR TIME
220M ROW
10 BOX JUMPS
10 DEADLIFTS
10 WALL BALL SHOTS
SKILL
STRICT PULL UPS 5X5
ADD DIFFICULTY BY COMPLETING THESE WEIGHTED
CONDITIONING
FOR TIME
15-12-9
POWER SNATCH
BURPEES OVER THE BARBELL #135/95
CONDITIONING
5 ROUNDS FOR TIME
20 CAL MACHINE
20 DUAL DB HANG CLEANS
20 PUSH UPS
PUMP
5 ROUNDS OF, NFT
:30 FRONT PLATE HOLD
:45 WALLSIT
1:00 PLANK HOLD
STRENGTH
12M TO BUILD TO HEAVY IN COMPLEX
2 PUSH JERKS + 1 SPLIT JERK
EVERY 3:00X 5
60 DOUBLE UNDERS
24 AMERICAN KBS #53/35
12 HSPU
SCORE IS SLOWEST ROUND
SKILL KIPPING REVIEW
EMOM 20
1- PULLING GYMNASTICS*
2- 200M ROW
3- 15 DB DEADLIFTS #50/35
4- REST
*PULLING GYMNASTICS LEVELS L1- 15 JUMPING PULL UPS L2- 5-10 KIPPING PULL UPS OR C2B L3- 3-5 BAR MUSCLE UPS