EMOM 15
1 - 5 BANDED DEADLIFTS @40% YOUR MAX
2 - 1:00 PLANK
3 - REST GOAL IS SPEED ON DL
CONDITIONING
3 ROUNDS FOR TIME
400M FARMERS CARRY
50 SIT-UPS #35's/#20's
WITH PARTNER
5 ROUNDS EACH ON A 2 MINUTE CLOCK
10 POWER SNATCHES
10 LATERAL BURPEES OVER THE BAR
MAX CAL ROW IN REMAINING TIME #135/95 -
1 PARTNER COMPLETES A ROUND WHILE OTHER IS RESTING
SKILL
SINGLE LEG SQUATS
REVIEW SCALING AND MOVEMENTS
EMOM 5
10 SINGLE LEG SQUATS
PICK APPROPRIATE SCALING OPT
WORKOUT
"THE CHIEF"
MAX ROUNDS IN 2 MINUTES OF;
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