Today: 3 rounds for time Run 400m 15 Db hang cleans 15 Db Push-press
Today: 50-40-30-20-10-5 Squats Jumping Pull-ups Double Leg Raises
Today: 5 Rounds 10 wallballs 10 KB swings 10 Push-ups Run 200m
Today: Row 2K for time
Today: 3 rounds Run 200 30 Dumbell Thrusters 30 Air Squats
Today: 30-20-10 Wall Balls Sit-ups Push-ups Run 200m between rounds
Today: 5 Rounds 15 Box Jumps 15 KB Front Squats Every 2 minutes complete 2 burpees
Today: 3 RFT 15 Dumbell thrusters 21 Push-ups Rest 2 minutes AMRAP in 10 minutes 15 Sit-ups 8 Burpees
Today: 4RFT Run 200m 30 MTN Climbers 15 KB Swings
Today: 4 rounds, 1 min of each movement, rest after all movements KB SDHP Squats Box Jumps KB Swings Rest 1 minute, repeat.
Coach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions.
Barbell: Deadlift, Front Squat, Back Squat, Overhead Squat, Power/Hang clean, Power/Hang Snatch, Shoulder-to-overhead all at 95lb/65lb
Dumbbell: Goblet Squat, Power Clean, S2O, Power Snatch
Gymnastics: Sit Ups, Pull Ups, TTB/K2E, HSPU/HRPU,
Plyo: Box Jumps, burpees, lunges, wall balls
Cardio: Run (no more than 100m)/Row/Bike