Warm-Up:
Row 500
3 rounds
10 OHS
10 Dislocates
10 Leg Swings
Skill/Strength:
A. Rope climb and foot clamp
B. Back Squat 4 x 5 @32x1; rest :90
C. Kettle bell swings
MetCon:
500 meter row
20-15-10 kb swings
2 rope lowers
Tabata Alternates
sit-ups
arm haulers
Cool Down:Cobra, child pose, bands
Upcoming: Foundations class times will continue;details at class tonight.
sit-ups
arm haulers
Cool Down:Cobra, child pose, bands
Upcoming: Foundations class times will continue;details at class tonight.
Group:
Warm-Up:
Tataba (@x through)
Row
Wall Ball
Push-Ups
Sit-Ups
AirDyne
Kips
Squats
Broad Jumps
Strength:
A.Pause Front Squats 4 x 6-8 reps @ 31X1; Rest 2:00
MetCon:
Against a 10:00 running clock, complete:
1000 Meter Row
then AMRAP
20 Wall Ball Shots
10 Mountain Climbers
5 Push-Ups
Cool Down and Goat work
Warm-Up:
Tataba (@x through)
Row
Wall Ball
Push-Ups
Sit-Ups
AirDyne
Kips
Squats
Broad Jumps
Strength:
A.Pause Front Squats 4 x 6-8 reps @ 31X1; Rest 2:00
MetCon:
Against a 10:00 running clock, complete:
1000 Meter Row
then AMRAP
20 Wall Ball Shots
10 Mountain Climbers
5 Push-Ups
Cool Down and Goat work
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