World-Class Fitness in 100 Words:
 ■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

 ■ Regularly learn and play new sports.

Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Bar Hanging L-Sit : 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed or build up too through position progression.


Primer: 
2 rds of:
1x 3:1:1 Tempo Front squat.  Tempo 3 sec down. 1 sec in hole. 1 sec explode.  From rack or pwr clean from ground
2x Single arm KB or DB Strict press from front rack-pec position

A: Strength: 
21 Minute E3MOM of:  Teams of 2-3 athletes in big classes
3x 3:1:1 Tempo Front squat   ( Tempo 3 sec down. 1 sec in hole. 1 sec expl  From rack or pwr clean from ground )
4x Single arm KB or DB Strict press from front rack-pec position

 

B: WOD Conditioning
4x 1 Minute MAX Distance Row.  Teams of 2-3 in big classes
Rest 3 minutes between attempts.

Team Cool down 70-100 V-Ups every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

 

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