In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Skill
Review Rowing Technique
Hip & Calf Mobility
WOD
4 Rd:
4 min Max Distance Row/Bike
1 min REST
*Score= Difference between highest and lowest distance
Strength
1 RM Strict Press
(Possible Level-Up Upper Body Push)
WOD
15-12-9
Clean & Jerk
Toes to Bar
Strength:
Front Rack Reverse Lunge
4 sets x 5 reps (e/s)
WOD:
5 RFT
50 Dubs
15 Hand-Release Push Ups
Skill / Strength:
Movement Review
– Pull Ups
– Box Jumps
– Run Technique/Warm Up
WOD:
20 min AMRAP
400 m Run
20 Box Jumps (24″/20″)
15 Pull Ups
Skill / Strength
Cycling deadlifts & Staying on tension
WOD
20 min AMRAP
50 Double Unders
15 Deadlifts (185/135)
10 Dips
Stength/Skill
Movement Warm Ups
*Focus on cycling reps
WOD
15 min EMOM
40 sec of work (1 movement/min):
A.) R kb swings
B.) Wall balls
C.)Sit ups
Skill/Strength:
Make up N&C & upper pull or WOD
WOD:
5RFT
20 R kb swings 53/35
15 wall balls
10 burpees
Skill/Strength:
Make up
Weightlifting & run or WOD
WOD:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squats
Skill/Strength:
Test Weightlifting
WOD:
N/A
Skill/Strength:
Test N&C
WOD:
Annie
50-40-30-20-10
Dubs
Sit ups
12 min cap, 10:30 or less to level up
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
