Our 7:15 PM Wednesday class (4/8) will be cancelled due to a coaches meeting.
We appreciate your understanding and encourage you to plan for one of our earlier classes! 💪
General Warm Up (5-10)
:20 on/ :10 off
Watch Video attached to get some ideas. Can do wallballs, russian throws, situp throws, granny throws, plank work, etc
Specific Warm Up (10-18)
5 Wallball Front Squat
5 Pushballs
5 Wallballs
+
5 Single Arm DB Thruster (each side)
5 Dual DB Thruster (easy load)
3 Dual DB Thruster (workout load)
+
10 Walking Lunge Step
+
25′ Burpee Broad Jump
RXConditioning (20-50)
3 rounds for max reps:
2:00 Burpee Broad jump (5ft =1)
2:00 Wallball (20/14lb.) (10/9ft.)
2:00 Walking Lunge (5ft.=1)
2:00 Row or Ski cals (cal=1)
2:00 DB Thruster (35/20lb. each hand)
*pairs of 2. Athletes can break up the work however they want at each 2:00 station and for all round, only 1 athlete may work at a time.
Intermediate
3 rounds for max reps:
2:00 Burpee Broad jump (5ft =1)
2:00 Wallball (14/10lb.) (10/9ft.)
2:00 Walking Lunge (5ft.=1)
2:00 Row or Ski cals (cal=1)
2:00 DB Thruster (20/15lb. each hand)
Baseline
3 rounds for max reps:
2:00 Burpee Broad jump (5ft =1)
2:00 Wallball (10/6lb.) (custom height)
2:00 Walking Lunge (5ft.=1)
2:00 Row or Ski cals (cal=1)
2:00 DB Thruster (10/5lb. each hand) or no weight squat to overhead
*athletes who can’t jump should take 2 steps after each burpee, walking.
*Consider partial range for lunges or even using a PVC stick in their hand to self sport if they struggle to stand up from the ground.
(54-60)
200m Walk
+
1:00 Calf or Quad Smash (each side)
(0-5)
2:00 land lock. You and your partner are stuck at each minute today for 2:00 straight and you must accomplish the work however you want. Only 1 athlete may work at a time and the goal is, as usual, to accumulate as much work or as many reps as possible. More details below on how this one is scored. Pay attention to the notes in the workout section.