Warmup:10-15 minutes Running Drills Squat Mobility Strength: Front Squat 5×8 Pigeon 30/30 Dumbbell Box Step Ups 3×8 per side Banded Zerchers 3×25 WOD:20 Minute AMRAP 10/10 800m run 20 DB Power Cleans 10 DB Push Press At 10 minutes 2km Bike 20 Wallballs 10 HRPU (if they finish the 800m
Tuesday-Gymnastics Warmup: Rowling Skill: Toes to Bar 2 Sets 5 Active Shoulders 5 Beat Swings 5 Knee Raises 5 Straight Leg TTB 5 Toes to Bar EMOMx18 8-10 Cal Ski 10 Relax to Hollow 50ft Gymnastics Bear Crawl 6-8 Toes to bar 30 Skips AMRAP Hollow Body Hold on Pull
Monday-Upper Body Pull/ Single Arm/ Lactate Threshold Warmup: 10 Minutes 8-10 Cal Ski 3 inchworm pushups 10 Striding Lunges 5 Ring Rows 10 Side Lunges Strength: Strict Pullups 3×8 T-Spine Stretch with KB and Medball Landmine Row 3×8 Band Pull Aparts 3×25 WOD: 3 Rounds 5 Cal Bike 8 Box
Thursday-Skill-Oly Warmup: Burgener and Mobility Emom x6 3 Position Clean High hang/ above knee/ floor Rest 3 Minutes Emom x6 2 Power Cleans 5 Sets from Rack Push Press Push Jerk Split Jerk
Thursday-Skill-Oly Warmup: Burgener and Mobility Emom x6 3 Position Clean High hang/ above knee/ floor Rest 3 Minutes Emom x6 2 Power Cleans 5 Sets from Rack Push Press Push Jerk Split Jerk
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