Viewing entries tagged
squats

MONDAY 04APRIL16  Warm up 5’ jump rope  2 RNFT low dragon with a twist down inch worm with a push up back partner banded squats(5 above the knee + 5 around the ankle) 30” front rack stretch  strength 25’ 5x2 anderson front squat  4 sets of 8 each leg Bulgarian split squat with DB/KB   accumulate 3:00 of a static wall sit @ parallel(8’ time cap)  Conditioning(18’ time cap) “For time” 150 ft handstand walk 100 double unders 50 pistols  scales HS walk:  L1: 12 wall walks  L2: 50r ring push ups L3: 50 Hand release push ups  L4: 50 box push ups  Double under: 50 singles + 7 TNG tuck jump x3   pistols:  L1: Pistol with counter weight  L2: Pistol on a box  L3: Pistol with a band under your butt  L4: goblet squat

MONDAY 04APRIL16

Warm up
5’ jump rope

2 RNFT
low dragon with a twist down
inch worm with a push up back
partner banded squats(5 above the knee + 5 around the ankle)
30” front rack stretch

strength 25’
5x2 anderson front squat

4 sets of 8 each leg Bulgarian split squat with DB/KB

accumulate 3:00 of a static wall sit @ parallel(8’ time cap)

Conditioning(18’ time cap)
“For time”
150 ft handstand walk
100 double unders
50 pistols

scales
HS walk:
L1: 12 wall walks
L2: 50r ring push ups
L3: 50 Hand release push ups
L4: 50 box push ups

Double under: 50 singles + 7 TNG tuck jump x3

pistols:
L1: Pistol with counter weight
L2: Pistol on a box
L3: Pistol with a band under your butt
L4: goblet squat

MONDAY 28MAR16  Warm up 800m Group Run  Dynamic Warm up outside High knees Butt kicks Skip for distance/height karaoke  Backwards running Shuttle run  In Teams of two Run 3200 Total (200m at a time) Row 3000m Total (250m at a time)  Strength 5x5 Back squat  10’-15’ Mobility if time allows

MONDAY 28MAR16

Warm up
800m Group Run

Dynamic Warm up outside
High knees
Butt kicks
Skip for distance/height
karaoke
Backwards running
Shuttle run

In Teams of two
Run 3200 Total (200m at a time)
Row 3000m Total (250m at a time)

Strength
5x5 Back squat

10’-15’ Mobility if time allows

WEDNESDAY 16MAR16  1. group 400m run 2. 9’ EMOM 	1- 15/12 cal row 	2- 5 goblet squat + 4 squat jump + 3ea split jump + 2ea speed skater 	3- 10/7 push up (or pick appropriate amount)  3. back squat to 10RM (15’) 4. ME 30 cal row for time, 5’ rest, ME 30 cal row (score both rows)

WEDNESDAY 16MAR16

1. group 400m run
2. 9’ EMOM
1- 15/12 cal row
2- 5 goblet squat + 4 squat jump + 3ea split jump + 2ea speed skater
3- 10/7 push up (or pick appropriate amount)
3. back squat to 10RM (15’)
4. ME 30 cal row for time, 5’ rest, ME 30 cal row (score both rows)

TUESDAY 08MARCH16  1. 5’ JR 2. 2 RNFT: 	3ea KB snatch + windmill + OHS 	30’’ banded rack stretch 	20m HS walk/hold practice 3. Front squat + push press + push jerk: 20’ to work to heavy 4. 1’ on + 1’ off (odd/even) complete for time: 100 wall balls + 50 HSPU   Weightlifting  1. coaches warm up 2. muscle snatch + lo hang muscle snatch + snatch from pockets 3. AK snatch + lo hang snatch + OHS w/ pause in bottom 4. press in snatch 3-3-3-3

TUESDAY 08MARCH16

1. 5’ JR
2. 2 RNFT:
3ea KB snatch + windmill + OHS
30’’ banded rack stretch
20m HS walk/hold practice
3. Front squat + push press + push jerk: 20’ to work to heavy
4. 1’ on + 1’ off (odd/even) complete for time: 100 wall balls + 50 HSPU

Weightlifting

1. coaches warm up
2. muscle snatch + lo hang muscle snatch + snatch from pockets
3. AK snatch + lo hang snatch + OHS w/ pause in bottom
4. press in snatch 3-3-3-3

Tuesday, 13OCT15

Tuesday

1. group 400m run
2. 15’’ work + 15’’ rest x 8’
goblet squat
L-Hang
HS Walk or HS hold
ring row w/ feet on box
3. Front squat 5-4-3-3-3-3-3
3a. 5@90
4. 6’ amrap:
21-15-9: HSPU + c2b pull up
3’ rest
6’ amrap:
21-15-9 c2b pull up + HSPU

*score squat, 1st amrap, 2nd amrap