Warm Up
(done as a line moving down the gym)
2 rounds
1 length bear crawl (slow, hips down)
1 inch worm into spiderman lunge (both sides)
5 forward rolls
Coach to allocate groups and set up stations
Conditioning
40 min Circuit (done in heats but individual work)
8 min at each station (1 min rest/change over)
7 min AMRAP (wall mounted rig area)
10 Burpee Pull Ups
Run 200m
2 wall walks
7 min Cap (middle of floor)
3 rounds
15 Hang Squat Clean @ 50/35kg
15 Over bar burpees
7 min AMRAP (second half of floor + front half of rig)
30 T2B
20 DB Snatch Alt @ 25/17.5kg
10 HR Push Up
7 min AMRAP
30 Ball slam
30 wall ball
30 sit ups
September 5
Warm Up
2 rounds
20 calf raises on floor walking
20 lunges arms overhead
10 cossack stretch 5/side
Accessory
3 sets
Trap 3 raise (do it standing in lunge stance with support hand on rig) - https://www.youtube.com/watch?v=mcd7dFAfpEw
10 reps/side
Single Arm KB OHS
scale to double or single KB OH lunge
5 reps/side or 10 steps alternating
DB Row
10 reps/side
Conditioning
16 min AMRAP
2,4,6,8,10…etc
T2B
Box Jump
Power Clean @ 50/35kg