WARM-UP: Good Mornings Inch worm Sampson Stretch SKILL: Deadlift KettleBell Swing WOD: “Deadly 7” A1.  Deadlift; 5-5-5-3-3-3. Athlete adds weight each round. Work to a heavy 3. Rest between sets as needed. B1. 7 Minute AMRAP. Complete as many rounds of the triplet in 7…

WARM-UP / SKILL: Body Pass Through Oh- Pass Throughs Inch worm w/ push up Sampson Stretch WOD: Power Clean and “Revenge” A1.  5-5-5-3-3-3 Power Clean. Work up to a Heavy 3 Reps. Athlete adds weight each round. B1.  Complete the following Exercises- AFAHP (20-15-10-5 with…

WOD: GV Back Squat, “Annie Are You Ok?” 

A1.  German Volume Back Squat. 10 Reps, 10 Rounds. 1 Minute Rest Between Rounds

Athlete Self times rest.  Work at 50-60% Max

B1.  “Annie Are You Ok?” Complete the following work:

• 50-40-30-20-10 : Double Unders and Sit-Ups
• Between Each Round:  10 thrusters (45/25);
• OF NOTE:
• (50 DU and 50 Sit Ups, followed by 40/40…
• Double-Unders are scaled 3-1 (three singles = 1 double-under);
• Between Each Round: 10 thrusters (45/25);
• Thrusters are to be performed AQAHP. Objective is to move the bar through the prescribed motion as quickly as possible;
• Bar is not permitted to touch the ground after it has been lifted. For each touch-down, athletes will be assigned 5 penalty-burpees to be performed after the workout has been completed.
• Scale all exercises as needed.

WOD: Tire Meets Tababta

Complete the following  work:

WOD: “Torpedo”

MOBILITY:

• Roll-out / Trigger-Point Work
• Upper Body/ Lower Body Stretch with Bands

WOD:

A1.  Deadlift Progression.  5-5-5-3-3.

Add Weight each set, working up to a heavy set of 3. Work at individual pace. Rest between sets as needed.

B1.  “Tabata Something Else.”  Work for 20 seconds, 10 seconds rest. 8 rounds of each individual exercise.  Athlete keeps track of reps each cycle, lowest rep count is recorded.  1 minute transition rest between each exercise

• Air Squat
• Box Jumps
• Burpees
• K2E

WOD: “Arms Up”