Warm Up
Workout Definition
25 foot space or standing in place:
High knees ( 20 reps)
inchworms ( 10 reps)
20 Air Squats
But kickers ( 20 reps)
Lunges ( 10/10)
20 Scap retract in plank position
Strength Mandatory
Workout Definition
Overhead Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
At Home version:
Overhead lunges or Squats with any object or Broom stick
squat to box or chair or couch
Athletes Notes
Building heavier then workout weight
can scale with front squat
WOD – Mandatory
Workout Definition
12-1 Overhead Squats 115/75 ( 1pt 95/65)
1-12 Toes to Bar
example: 12 OHS, 1 TTB, 11 OHS, 2 TTB….. down to 1 OHS, 12 T2B
At Home version:
12-1 alt Pistols ( box pistols – squat to chair or similar)
1-12 toes to bar or knee raise, toes to kb or toes to wall.
Athletes Notes
Scaled version:
12-1 Overhead Squats at 75/55 or Front Squats 115/75
1-12 Hanging knee raise
Strength Test
Workout Definition
Pull-up (Weighted): 1RM
if no where to pull ups do 1 Max time plate pinch hold or something heavy you hold in a pinch grip. squeeze shoulder blades back and together.
Athletes Notes
These are strict pull ups
if you are still trying to get a strict pull up
1 set max strict pull up reps on band or elevated ring row
WOD 2 – Mandatory
Workout Definition
10 RFT
11 Wall Balls 20/14
11 Pull Ups
At Home Version:
10 RFT
11 Wall Balls or 20 reps ( use a basketball or soccerball) or weighted air squats
10 Pull Ups/ banded pull downs, jumping pull up, ring row or Push presses ( light)
Athletes Notes
Rx athletes aim for unbroken sets of both for as long as you can
Scaled option:
wallball weight should be set to something you can do unbroken
10 RFT
11 Wall Balls
11 Jumping Pull Ups
Recovery
Workout Definition
Breathing drills on 5 minute walk/wheel
Breathing Drills
10 mins of diaphragm Breathing
8 sec inhale / 8 sec exhale
Athletes NotesNo notes.