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Paula Jager
10 years 5 months ago
Warm up: 400 m row/run; 5. 10. 15 pull ups, push ups, squats


Skill: Spend 20 minutes working on your gymnastics “goat” (your weakness)

Some options:
    Paula Jager
    10 years 5 months ago
    Warm up: 400 m run, 2x: 10 pause squats, 10 hand release pushups

    Skill: Bergeron Clean Complex

    5 rounds of:

    High Hang Clean, Above Knee Clean, Clean, Push Press, HHC, AKC, C, Push Jerk,
    Paula Jager
    10 years 5 months ago
    Warm-Up:  10 jumping jacks, 5 squats, 3 broad jumps, 2 forward rolls, crab walk around cones

    Skill Focus:  Lunge
    – focus on chest up

    WOD :

    8:00 min AMRAP
    w/one-arm dumbbell
    3 hang power cleans
    Paula Jager
    10 years 5 months ago
    A)  CF Metcon

    C)  Muscle up work.  Accumulate 15 strict muscle ups.  If you can't do them strict yet, work on the transition and accumulate 30 ring dips
    Paula Jager
    10 years 5 months ago
    Warm Up: 2x: 10 goblet squats, 5 swings, 30 sec kb squat hold, 5 burpees

    Skill Focus:
    25 minutes to find 1rm front squat

    WOD:
    EMOM 15 minutes
    Min 1: 10 burpees
    Paula Jager
    10 years 5 months ago
    A)  Take 20 min to find a 1rm snatch

    B)  CF Metcon

    C0  Accumulate 36 strict pull ups in sets of 1-3
    Paula Jager
    10 years 5 months ago
    Warm Up:  400 m run/row; 2x 10 pass thurs, 15 double unders, 20 s hs hold; 2 x 5 box jumps, 5 dyn push ups


    Skill Focus:  Handstand Walking & Progressions
    EMOM 10 minutes
    Max distance unbroken handstand walk
    Paula Jager
    10 years 5 months ago
    REST -- mobilize, stretch, roll it out aka "recovery"
    Paula Jager
    10 years 5 months ago
    Warm up:  Kids choice tabatas 2 mins
    Tabata 1:  burpees & squats
    Tabata 2:  push ups & handstands

    Skill:  Kids Choice - Snatch

    WOD:  Pick a Partner. . . Surprise
    Paula Jager
    10 years 5 months ago
    Warm up:  400 m run/row; 3x 10 split jumps, 10 scap dep, 10 leg swings (alt directions)

    Skill Focus:  Back Squats
    Warm up to working weight

    E2MOM 14 minutes
    Back squat 3@85%

    WOD: