Fitness 

A. Coach’s Choice

+ Dynamic Stretch

B. 30 minute EMOM rotate through the following exercises @ an easy pace
Minute 1: 60 Seconds of Running ( 100m-200m)
Minute 2: 60 Seconds of AirBike
Minute 3: 60 seconds of Rowing

C. Cool Down + Stretch

Competitive

A. Build a 10-15 min. Warm-Up as for a Competition.

B. 30 minute EMOM rotate through the following exercises @ 70%:
Minute 1: 60 Seconds of Running
Minute 2: 60 Seconds of AirBike
Minute 3: 60 seconds of Rowing or Ski-Erg

C. Cool Down + Stretch

Fitness

A. Build up pace

100m Row

10 Kb Sumo Deadlift HP (#moderate)

10 KB Russian Swings

:30 sec plank hold

x2

+ Dynamic Stretches

B. Dead-Lift therapy

C. Dead-Lift; Find 1 RM 10-12 min.

D. Benchmark: “Christine”

3 Rounds for time

500m Row

12 Dead-Lifts (#bodyweight) *scale as needed!

21 Box Jump SD *scale as needed!

Competitive

A. Dead-Lift; Find 1 RM.

B. Benchmark: “Christine”

3 Rounds for time

500m Row

12 Dead-Lifts (#bodyweight)

21 Box Jump SD

Fitness

A. Build up pace

100m Run

20ft Bear Walk

10 Hollow Rocks

10 Superman

5 Ring Rows

B. WCU 1 RM

C. Shoulder Press; Build to 1 RM

D. 5 min. AMRAP -Strict Pull-ups (supinated grip)

Rest 10 min.

5 min. ARMAP- Strict HSPU (scale to Push-ups)

Competitive

A. WCU 1 RM

B. Shoulder Press; Build to 1 RM

C. Tabata Sit-ups x 8 (record each set)

D. 5 min. AMRAP – Strict Pull-ups (pronated grip)

Rest 10 min.

5 min. ARMAP- Strict HSPU

Fitness

A. Build up pace

100m Run

10 Kb Sumo Deadlift (#light)

10 KBRS (#light)

10 V-Ups or Hollow Rocks

x 3

B. RDL 8 RM

C. Tabata Sit-Ups x 8

D. 2K Row Time Trial

Competitive

A. RDL find 8RM

B. Wt Dip find 1RM

C. Benchmark: “Elizabeth”

21-15-9 reps of
PC 135#/95#
R Dips