Warm-up
Abmat Pizza Game
– Every time someone gets their “pizza” knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups
– Every time someone gets their “pizza” knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups
Skill Review
With your partner:
3 Rounds
10 Sit-ups
10 Hang Muscle Cleans each (empty bar)
10 Bar Facing Burpees each
– Add weight and repeat
– This done at game speed
– Complete as tunnel style
3 Rounds
10 Sit-ups
10 Hang Muscle Cleans each (empty bar)
10 Bar Facing Burpees each
– Add weight and repeat
– This done at game speed
– Complete as tunnel style
WOD
35min AMRAP (w/ a partner)
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B
RX: (115,75)
L2: (95, 65) (Knee Lifts)
L1: (65, 35) (Sit-ups) (Burpees)
Alternate Scaling Options:
– Running: 500m Row, 90s Bike or Ski Erg, 60s Heavy Sledpush each, or 100 Double Unders + 50 Air Squats for each 400m run.
– Hang Power Cleans: Russian KBS (55, 35)
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B
RX: (115,75)
L2: (95, 65) (Knee Lifts)
L1: (65, 35) (Sit-ups) (Burpees)
Alternate Scaling Options:
– Running: 500m Row, 90s Bike or Ski Erg, 60s Heavy Sledpush each, or 100 Double Unders + 50 Air Squats for each 400m run.
– Hang Power Cleans: Russian KBS (55, 35)
Training Intent
Have fun today and come up with a game plan with your partner to minimize transitions. Split work equally. Hang Power Cleans should be smooth and capable of being cycled as well as T2B. Perform small sets on T2B if needed to ensure athletes are working on improving efficiency.
$ Out
5:00 Static Stretch if time permits.