Lynn on the rower!Warm-up Coach’s Choice Strength/Skill Sumo Deadlift 4×4 (75-80% of 1RM) *16ft Handstand Walk (16 Wallruns) (15 second holds) after each set of Sumo DL’s Metcon Teams of 2 (Coaches pick teams!) 2 rounds: 2:00 Air Squats *One Partner holds the bottom of a squat 2:00 Deadlifts (185/135) (135/95) *One Partner holds a second BB in the hang position 2:00 Hand Release Pushups (Pushups) *One Partner does plank hold 2:00 Toes to Bar (knee tucks) *One Partner hangs from pull-up bar
Kristen and crew at the 4:30PM.Warm-up 500m Row 10 Bridge-ups/Table-tops 5 Skin the cats 10 Burpee Squat Jumps 5 Scap Retractions (hanging from rig) 250m Row
Mike D and Sean T duking it out.Warm-up 500m Row 10 Box Jumps 1 Rope Climb (2 back-to-stands) 10 Box Jumps
10 Push-ups 10 Box Jumps 10 Pull-aparts (red/black bands)
As John says “Making old look good”.Warm-up Coach’s Choice OHS Mobility: Anchored T-Spine Smash / Lateral Opener / OLY Wall Squat Strength/Skill Overhead Squats (1 second pause) 3×5 (climbing: 65-75%of 1RM) Metcon 30-20-10-5 Chest-to-Bar Pull-ups (Pull-ups) (Ring Rows) Thrusters (95/65) (75/55) Mobility Banded OH Distraction Pigeon Stretch Lax Ball Scaps/Traps OH Tissue Smash Competitors Accessory Snatch A. Snatch Grip Push Press, work up to a heavy single B. Snatch Balance, work up to a heavy single C. Snatch, work up to a heavy single Back Squat 3×6 (across)
Mike getting his run inWarm-up Coach’s Choice Strength/Skill Weighted Pull-Up 3×5 *If you can’t do Weighted, Strict will work (Hollow body). *If you’re good at Strict perform them in the L-sit hold. *If you can’t do Strict, perform 3 sets of 5 Bar or Ring holds. Hold for as long as possible and rest for :20 second between each hold and :60 between each set. Metcon 50 Goblet Squats (24/16) (16/12) 40 Double Unders (120 Singles) 30 KB Walking Lunges (24/16) (16/12) 20 Box Jump Overs (24/20) (20/16) 10 KB Swings (24/16) (16/12) 400m Run *Use one KB for the Lunges, holding in the Front Rack position or like a Goblet. -Rest 3 minutes- Athlete’s Choice Accumulate 2 min. L-sit Hold Hollow Rock hold Mobility Upward-Facing Dog (loosen the core!) Lax Ball Shoulders Foam Roll Lats Couch Stretch
Angela doing her sprints.Warm-up 500m Run Burpee Broad Jumps 20 Jumping Squats 5 Wall Walks 20 Push Presses (barbell) 5 Front Squats
End with some 3-position Squat Clean instruction
Jackie and a muscle up!Warm-up 500m Run Spiderman Inch worm 10 Dive-bomber Push-ups 20 Box Step-ups
Brandon on the podium at a Spartan!Warm-up Coach’s Choice Strength/Skill Sumo Deadlift Build to a Heavy set of 3 Metcon EMOM x 14 Odd: 5 Sumo Deadlifts (70% of 3-rep above) + 15 Air Squats + AMRAP Double Unders (Singles) Even: Rest Mobility Banded Hamstring Stretch Banded OH Distraction Posterior Chain Floss Comp. Accessory Back Squats 3×3 (across)
Ziomara, Jen and former member Rachel at a Spartan Beast!
1 Hang Squat Snatch (above the knee) + 2 OHS
Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.