9/24/2016

Workout of the Day:

1) Coach led warm-up


2) In teams of 2 complete 


90 Wall balls 30/20 

800m Run as a team 

80 Wall Balls 30/20

800m Run as a team

70 Wall balls 30/20

800m Run as a team


Notes:

1 - the wall balls can be broken up between partners as needed. 1 Works while the other rests

2 - Each partner will run 400m of the 800m run. 1 person runs 400m while the other rests and then switch.


3) Mobility/Stretching


Competition Programming:

1) Clean and jerk - Find a 1RM


2) Clean complex -  5x2 of the complex 2 clean pulls + 1 Clean and Jerk using 85% of todays heaviest lift


3) 3x20 Pistols Alternating Legs


Rest as needed between rounds


4) 10 Minute AMRAP of 

15 Hang Power cleans 95/65

30 Double unders


5a) 4x15 GHD sit-ups

5b) 4x20 Russian Twists with KB AHAP


Alternate between the 2 resting 60 seconds between exercises 1:30-2:00 between rounds


6) Mobility/Stretching