Tuesday – Running Warm-Up + Cyclical Based Map (AB/ROW)
1200m Run @ ez pace
+
In Teams of 5 maximum (can be 1,2,3,4,5)
*Water Fall Style*- 1 piece of equipment each per team – Partner one goes, partner two follows after partner 1 is done modality, partner 3 goes when partner 2 is done modality and so on- can never pass/go a head of team mates – must follow order you start with – keep this pattern until all rounds are complete
3 rounds each/time is when your last person finishes –
25/20 Cal Rowing
20/18 Cal AirBike
15 KBS @ 24/32kg
12 Burpees to 6 “ OH
100m MedBall Run @ 15/20
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After Class/Optional but Encouraged 😉
1200-1600m Run @ EZ
*what were trying to do is establish really basic running volume for everyone so that come july/august we can use running as tool for intervals and mixed work like wall balls, box jumps, etc – its been all winter since we ran, so if we JUST GO HARD right now – there is a good chance our bodies wont like us
Wk 1 – May. 2/4
Tuesday – Sn Mod emom + Split Jerk Int + CF Tester
A. Paused Squat Snatch. Above Knee Hang Squat Snatch 1.1 every min x 10 minutes – 4 min @ easy, 3 min @ mod, 3 min more mod ha ha
B. Split Jerk, 3-3-2-2-1-1-1, 2 min – start moderate – heavier singles @ the end no fails
C. 3 rounds for time:
9 Hang Squat Cleans @ 85/135lbs
15/12 Cal Rowing