Warm Up: 10 squats, 10 leap frogs, 10 lunges, 15-second handstand hold against wall
Skill: pull ups and toes to bar
WOD: 12:00 AMRAP of:
8 push press
12 toes-to-bar
16 side hurdles
Buy Out: rope climbs
Skill: pull ups and toes to bar
WOD: 12:00 AMRAP of:
8 push press
12 toes-to-bar
16 side hurdles
Buy Out: rope climbs
Warm up: 400 m row/run; mobility; w/ a purple/red/blue band. . . 10 push ups, biceps curls, triceps ext, pull aparts, dislocates, shoulder retr, 10 face pulls
Mobility: foam roll/lax ball (lats, posterior chain)
Mobility: foam roll/lax ball (lats, posterior chain)
Warm up: 400 m run/row; 15 squats, 10 db hang power snatches (5 ea), 5 chin ups
Skill Focus: TGU focus is on form/technique
Back squat: Warm up and build to 80% and then. . .
2 back squats EMOM for 10 min @80% of 1RM back sq
Skill Focus: TGU focus is on form/technique
Back squat: Warm up and build to 80% and then. . .
2 back squats EMOM for 10 min @80% of 1RM back sq
Warm Up: follow the leader- each CF Kid will each have a chance to be the leader
Skill: HSPU
WOD: Last Man Standing
1st minute: 1 burpee, 1 squat
2nd minute: 2 burpee, 2 squats
Skill: HSPU
WOD: Last Man Standing
1st minute: 1 burpee, 1 squat
2nd minute: 2 burpee, 2 squats
Warm up: 2x 100 m shuttle (50 dn/bk), 10 banded pass thrus, 10 lunges, 10 push ups, 5 scapular pull ups, 5 strict pull ups/ring rows
Mobility: lats/shoulders on the lax ball
Mobility: lats/shoulders on the lax ball
Warm up: 400 m run/500 m row; mobility; 10 knee tucks, 10 high kicks, 10 lunges w/ twist, 10 high knees, 10 butt kicks, 10 squat jumps, 10 alt toe touches
Mobility: foam roll/lax glutes/quads/hams
Mobility: foam roll/lax glutes/quads/hams
Warm Up: bear crawl, 10 jumping jacks,10 inchworms, 10 split lunges,
50-meter carioca, 50-meter side shuffle
Skill Focus: controlled wall balls
WOD:
3 rounds
1:00 plank hold
50-meter carioca, 50-meter side shuffle
Skill Focus: controlled wall balls
WOD:
3 rounds
1:00 plank hold
Warm up: 400 m run; 2x 10 lunges, squat jumps, 10 swings, ring rows
Mobility: glutes/hams/quads
Skill Focus: Back Rack Lunge (knee must touch ground)
Warm up and. . .
Back Rack Lunge 5 x 10 (5 ea leg) add weight ea time
Mobility: glutes/hams/quads
Skill Focus: Back Rack Lunge (knee must touch ground)
Warm up and. . .
Back Rack Lunge 5 x 10 (5 ea leg) add weight ea time
“The Break Up”
With a running clock BOTH partners simultaneously complete:
1st minute
1 push press 125#/85# (L3), 95-115#/65-75 (L2), as needed L1
1 burpee
2nd minute
2 push press
2 burpees
With a running clock BOTH partners simultaneously complete:
1st minute
1 push press 125#/85# (L3), 95-115#/65-75 (L2), as needed L1
1 burpee
2nd minute
2 push press
2 burpees