400m run or 500m row
2 rounds w/pvc pipe (clean grip)
-5 jump and shrugs
-5 high and outs
-5 muscle cleans
-5 front squats
-5 split jerks
2 rounds w/bar
-2 high hang clean and jerks
-2 mid hang clean and jerks
-2 clean and jerks
“stupid Helen”
3 rounds for time
400m run
21 kb swings 53/35
12 handstand push-ups
5mins of double unders
advanced- 300 double unders
intermediate-150-200 double unders
beginner- you’ll be working on technique
-barbell hamstring smash- 1min per leg
-foam roll ankles-1min per side
2 rounds
-15 leg swings per leg
-15 romanian deadlifts
-10 banded squats
15mins of pistol skill work
-for those that have pistols,
5min emom of 10 pistols
followed by 5min emom of 10 weighted pistols. you choose the weight. this is skill work
-for those that can do pistols, but cant quite handle a high volume yet, you will do:
5min emom of 3 pistols per leg. rest 3mins, then do it again
-for those that cant do pistols, coach will work with you on the right progression
400m run
rest 1:1
800m run
rest 1:1
1mile run
rest 1:1
800m run
rest 1:1
400m run
Scaled option
200m run
rest 1:1
400m run
rest 1:1
800m run
rest 1:1
400m run
rest 1:1
200m run
rowing option
500m row
rest 1:1
1000m row
rest 1:1
2000m row
rest 1:1
1000m row
rest 1:1
500m row
scaling option
250m row
rest 1:1
500m row
rest 1:1
1000m row
rest 1:1
500m row
rest 1:1
250m row
Row 500m
Snatch Warmup:
2x through, first PVC, Then empty bar.
5 Reps each
Start Stretch (5 sec)
Snatch Press
Squat + Snatch Press (back thruster)
Snatch Balance
Mid Hang Muscle Snatch
Muscle Snatch
15min cap
40-30-20-10
wallball shots 20/14
abmat sit-ups
-500m row or 400m run
-1min couch/pigeon/spiderman stretch
2 rounds
-50′ buttkicks
-50′ walking lunges
-10 banded back squats
2 rounds for time
100 double unders
25 kettlebell swings 53/35
20 box jumps 24″/20″
15 burpees
scaling
option 1- 75 double unders
option 2- 50 double unders
option 3- 30 double unders
Gadi will get you warmed up. giggity
for time
10 burpees
1000m row
30 wallball shots
25 toes to bar
10 burpees
750m row
40 wallball shots
20 toes to bar
10 burpees
500m row
50 wallball shots
15 toes to bar
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
500m row or 400m run
-Barbell hamstring/hip adductor stretch (Jared will demo)
-20 PVC passthroughs
-20 PVC roundabouts
-10 push-ups
2rounds
-50′ buttkicks
-50′ toy soldiers
-10 banded front squats w/ bar
10min amrap
12 Kb swings 53/35
24 double unders
15mins to get warmed up and ready to go
Mash up time!!
21-15-9-6-3
Thrusters 95/65
bar-facing burpees
rest 3mins
4 rounds
calorie row 20/15
15 pull-ups
rest 3mins
1 mile run
-400m run
-4mins Foam Roll Lats (2mins per side)
-20 PVC passthrough
-20 PVC roundabouts
2 rounds w/bar
5 hang muscle cleans
5 shoulder presses
5 push presses
5 split jerks
working on technique
-hand placement
-strict
-15mins
4 rounds for time
-100m farmers carry w/ kb in each hand 53/35
-10 toes to bar
-15 medball clean wallball shots 20/14
-20 hand-release push-ups
3min Double unders
1min couch stretch
1min pigeon
2 rounds
10 banded squats
10 push-ups
15 abmat sit-ups
floor, mid-hang
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#