Thursday, February 21, 2019

Friday, 22 February 2019

Open workout 19.1

Complete as many rounds as possible in 15 minutes of:
• 19 wall-ball shots
• 19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
For other scaling options: https://games.crossfit.com/workouts/open/2019

Wednesday, February 20, 2019

Thursday, 21 February 2019

“Goat Day"
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.
Knowing these Goat Days are coming, we can be proactive and get out ahead of things. Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout. This makes for a smoothly run class on the day of.
There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.

Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

WOD BRIEF + GROUP WARMUP (0:00 - 20:00)

Partner Rowling
* 2000 meters for time split between two partners.
* 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.
* There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.
* If they land at 97 or 103, penalty is 3 burpees.
* Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.
* Line people up from tallest to shortest and partner up athletes on the end first, working your way in.
* This ensures that the bigger and stronger athletes do not finish far ahead of the others.
* Also a great opportunity to chat with the athletes off the rower about structure of their Goat

Movements.
30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

MOVEMENT PREP + REHEARSAL (20:00 - 35:00)
Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to ensure logistics.

1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2

WOD (35:00 - 60:00)
No strategy for this, as today is more of a focused practice session. The only think to keep in mind is the why behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work. This allows for more teaching within the workout than most days.

Wednesday, 20 February 2019

“Double Play"
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders
BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch or Overhead Squats will be the limiting factor
* Should be able to complete 20+ overhead squats when fresh
* Snatches likely singles within the workout
* Overhead squats and cleans ideally completed 1-2 sets within the workout
DOUBLE UNDERS
* Substitutions:
 * Reduce Reps
 * 75 Single Unders
 * 1 Minute of Practice
LOGISITCS
* Stagger by 2 minutes if short on rowers
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)
1 Minute
Easy Row
Active Spidermans

45 Seconds
Moderate Row
Push-up to Down Dog

30 Seconds
Fast Row
Walkout

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY (12:00 - 15:00) 
PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Start with the hands wide on the PVC pipe. With locked elbows, pass the PVC over the head until it touches the lower back. After 3 pass throughs, complete 3 overhead squats with the PVC pipe. Aim to move the hands in every so slightly over the sets

Ankle Stretch: 30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch: 45 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

TEACHING (15:00 - 30:00) 
ROW
Head Target
On the next two movements, we’ll talk about having a target for the head and the hands to make movement more efficient. During the whole stroke, athlete can look to reach their heads towards the ceiling. It is common to see athletes hunch over as they make their way towards the catch. Sitting tall allows for better breathing and a more neutral back position.
Hand Target
The target for the hands is right in the center of the chain return. Aim the hands and chain for the screws that are centered right in the middle of this box. Just like our head position, keeping the handle high can prevent any collapsing forward.
Movement Prep
Establish Targets in Catch Position
30 Seconds Easy Row
DOUBLE UNDERS
Head Target
While the height between the single under and double under isn’t that much different when we are efficient at the movement, getting a little bit higher can give the hands more time to spin the rope around when we are still working on the movement. We call this the “power hop”. The power hop involves straightening the legs a little harder than usual to create some more elevation. Pretend there is a hand about 6-8 inches above the head and aim to hit that on every power hop.
Hands Target
When jumping rope, the ideal position for the rope to make contact with the ground is about 12 inches in front of the feet. If the rope is hitting there, it is very likely that the hands are in a suitable position for athletes to have success. Having a tangible target to hit on the ground can help athletes with this position. Using a piece of chalk to draw a line about a foot in front of the toes can give athletes something to aim for on every rep.
Movement Prep
*Without a Rope:*
10 Easy Hops
10 Power Hops
.
*30 Seconds Straight:*
10 Seconds Easy Singles
10 Seconds Higher Singles
10 Seconds Double Under Practice

Movement Substitutions
Reduce Reps
75 Single Unders
1 Minute of Double Under Practice

HANG POWER CLEANS + POWER SNATCHES
Extension
Yesterday on the deadlift we talked about the benefits of a more narrow stance and grip. While the start position will be relatively similar with the feet, athletes can aim for a slightly wider grip and a strong upper back. On the hang power clean, the hands will be just outside the hips. Athletes can also aim to pull the shoulders down and back. This slight extension through the upper back allows the bar to sit higher on the body than with drooped shoulders.
The hands will be wider on the power snatch. Athletes will set the hands further out on the bar so the bar is sitting right around the waistband when standing tall. The slight extension holds true here as well. Pull the chest up and shoulders back to allow the bar to sit higher. The weight is more likely to pass through the correct positions when we find this solid upper body position.

Hang Power Clean Movement Prep
Establish Stance and Grip
3 High Hang Power Cleans
3 Hang Power Cleans

Power Snatch Movement Prep
Establish Stance and Grip
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

OVERHEAD SQUATS
Wrap the Lats
One of the cues we’ve used before with the overhead squat is to point the elbows down towards the ground instead of back. The goal of this cue is to get athletes to externally rotate the shoulder, which is the most stable position to support weight overhead with. While some athletes respond to this cue well and are able to rotate their who arm and shoulder, many athletes just rotate the elbow. The best cue is the one that works, and that one doesn’t work for some athletes. A better one may be to “wrap the lats.” The goal here is to try and wrap the lats around the rib cage. Doing so externally rotates the shoulder and packs it down into a position that can support a lot of weight. View demonstration of wrapping the lats [here]((https://youtu.be/QTt8gxYffv0).

Movement Prep
15 Second Overhead Hold (Wrapping the Lats)
5 Pausing Overhead Squats
3 Overhead Squats

REHEARSAL (30:00 - 40:00)
1 Round
5 Power Snatches
5 Overhead Squats
5 Hang Power Cleans
5 Calorie Row
10 Double Unders
*Build to Workout Weight*

1 Round
3 Power Snatches
3 Overhead Squats
3 Hang Power Cleans
3 Calorie Row
10 Double Unders

STRATEGY + WOD (40:00 - 60:00) 
POWER SNATCHES
* Singles here will likely be the best option

OVERHEAD SQUATS
* Can use the last power snatch as the start of the first overhead squat
* Ideally going unbroken here
* Take a little longer before the last power snatch to ensure big sets

HANG POWER CLEANS
* 2-3 sets from the beginning
* 2 sets: 8-7
* 3 Sets: 6-5-4

DOUBLE UNDERS + ROW
* Keep these smooth and steady
* Speed based on confidence on the barbell
* Slow these down if you know barbell will be a struggle

Monday, February 18, 2019

Tuesday, 19 February 2019

Deadlift
Heavy Set of 3
“Dead Ahead"
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

GENERAL
* Deadlift focused two part workout

DEADLIFTS
* Going heavy, but not 3RM in the strength portion
* Looking to move very well at these heavy loads
* Weight within the workout should be relatively light
* Athletes should be capable of completing 30+ when fresh

BOX JUMP OVERS
* These are box jump overs, not box jumps
* No need to stand to full extension at the top of each rep

PUSH JERKS
* Choosing our barbell weight based off the push jerk
* Lighter weight that we did last Tuesday
* Should be able to complete 21+ when fresh
* Ideally going unbroken within the workout

THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)
20 Seconds
*Around Line of Boxes:*
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks 
Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)

Barbell Warmup
* 5 Good Mornings
* 5 Back Squats
* 5 Elbow Rotations
* 5 Strict Presses
* 5 Stiff-Legged Deadlifts
* 5 Front Squats

MOBILITY (Included in Group Warmup ) 
Pigeon Pose on Box
From a pushup position, sweep one leg beneath your body and elevate it onto a bog. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose on Box
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
TEACHING (12:00 - 25:00) 
BOX JUMP OVER
Momentum
Whenever we do burpees lateral over the bar or a dumbbell, we talk about using the lean or momentum to our advantage. This momentum can help carry us to where we want to go with less effort. Let’s think of a box jump over as a beefed up version of that. Whether athletes choose to go lateral or face the box for their jump, we can lean towards where we want to go and spend less time on the box. Minimizing time spent on the box and using momentum allows athletes to cycle reps faster and easier. Take a look at the difference between the two [here](https://youtu.be/e2DxTZaFgY0). There are many ways to complete a box jump over. This is just another tool in the tool belt.

Movement Prep
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)

PUSH JERKS
Resetting the Bar
We’ve talked recently about different ways of getting the bar into position in the overhead squat in order to set ourselves up for success. We can do the same thing when cycling reps of the push jerk. The first, and most common way to cycle a bar, is to use the momentum from the top to carry us into the dip. This is undoubtedly the faster way to get reps done, but has the tendency to pull us out of position. The slower, but more balanced method, is to pause on the shoulder before dipping and driving the bar overhead. With the goal today being to hold on for all 9 reps each set, athletes can use one or both of these methods. Whichever ones keeps them moving well is the best one for them.
### Movement Prep
5 Strict Press
5 Push Press
.
5 Push Jerks (Quick Reset)
5 Push Jerks (Balanced Reset)

DEADLIFTS
Stance & Grip
When we complete a movement like the snatch, we are looking for the hands to be wide enough that the bar sits very high up on the body. This allows for an easier jump of the weight overhead and a fast turnover. The opposite is true when cycling reps on the deadlift. We don’t want the hands wide so the arms are short, we want to hands narrow so the arms are as long as possible. This allows for a quick lockout of each rep upon standing. Bringing the feet in a touch and the hands in a touch can help accomplish this. To see the difference, note where the bar sits on the legs with a wide stance and grip. Reset to a more narrow position and note where the bar sits on the legs here. It should be sitting lower with the narrow stance and grip. As long as we maintain points of performance, narrow is the preferred method.

Back
If we were to wear a back brace, it wouldn’t allow us to flex or extend at all. We would only be able to move at the hips and legs. In quite literal terms, our back now serves as a brace and not a function. We can bring this idea to the workout today. The goal is to create a brace with our abdominals, back muscles, and upper back. Using the muscles and joints above the waist as a brace allows the muscles and joints below the waist to be the primary function of the deadlift.

Movement Prep
5 Deadlifts
Establish Narrow Stance and Grip
5 Slow Deadlifts (More Narrow)
5 Deadlifts

DEADLIFT (25:00 - 40:00)
* 15 minutes to build to a heavy set of 3
* The first deadlift at the heavier weights will be the most challenging
* Aim to make the first one the best one
* If form starts to break down, drop some weight and work technique

REHEARSAL (40:00 - 45:00)
1 Round
6 Deadlifts
5 Box Jump Overs
4 Push Jerks

STRATEGY + WOD (45:00 - 60:00) 
DEADLIFTS
* Although light, we can aim for 2-3 sets from the beginning
* 2 Sets: 12-9
* 3 Sets: 7-7-7 or 8-7-6

BOX JUMP OVERS
* Keep these steady for the first three rounds
* Push the last round a little faster than the first three

PUSH JERKS
* Ideally going unbroken throughout
* Find a balanced dip position and these reps will go up easier
* Smooth is fast here

Sunday, February 17, 2019

Monday, 18 February 2019

We get to start Comptrain programming!!!

Unfortunately the gym is closed but if you have the equipment or can find it then please feel free to do this!

“Meatball"
For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"

GENERAL
* One time through for time
* Complete all reps at one movement before advancing to the next

WALLBALLS
* Should be able to complete at least 25+ when fresh
* Aiming to complete in around 5 sets within the workout

BIKE
* Bike Subs:
 * 50/35 Calorie Schwinn Bike
 * 50/35 Calorie Row
 * 35/25 Calorie Bike Erg

STRICT CINDY
* One round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
* The upper body movements will be the biggest challenge
* Choose a rep scheme or variation that you can complete in 1-2 sets each round

LOGISTICS
* Stagger by 3 minutes if short on bikes

THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)
45 Seconds
Easy Bike
Active Samson
Medicine Ball Deadlifts
30 Seconds
Moderate Bike
Active Spidermans
Medicine Ball Front Squats
15 Seconds
Fast Bike
Push-up to Down Dog
Medicine Ball Thrusters

MOBILITY (10:00 - 12:00)
Front Rack Stretch: 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Medicine Ball Squat Hold: 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

TEACHING (12:00 - 25:00) 
BIKE
Seat Position
Moving the seat forwards or backwards can allow athletes to control the dominant muscle group. With the seat close to the monitor, the quads will be the primary muscle group. With the seat further away from the monitor, the hamstrings will take on more of the load. Knowing there will likely be a good deal of quad burn right before the bike with the wallballs, moving the seat a little further back may be beneficial. Athletes can play around with the setting and find a distance that works best for them.
Movement Prep
Set Seat Distance
15 Seconds Moderate
15 Seconds Moderate-Fast (Noting Watts or RPMs)

AIR SQUATS & WALLBALLS
Hips
We have two squatting movements today within the workout, one weighted and one unweighted. Let’s bring our attention what our hips are doing in each. The first thing to consider is full range of motion. On the wallball and the air squats, we’re looking for the hip crease to finish below the top of the knee for a full rep. The second thing to take into account is where the hips finish at the top. On the air squat specifically, athletes should finish with the hips in line with the ankle, knees, and shoulders. This finish position is essentially our normal standing position.
We also want to get here on the wallball, but with more speed. The more aggressively we are with opening the hips and straightening the legs, the faster and more effortlessly the ball will fly up to the target. With quite a few upper body movements to follow, we want to ensure the legs are doing 90% of the work in the wallball. The hips main goal is to launch the weight to the target. The arms are there to hold the ball in position and guide it to the target.

Air Squat Movement Prep
5 Pausing Air Squats to Medicine Ball
5 Pausing Air Squats
5 Air Squats

Wallball Movement Prep
5 Pausing Front Squats
5 Thrusters
5 Wallballs

STRICT PULL-UPS
Body Position
A good looking body position will be the focus of our two strict movements today. A relatively hollow body throughout is the goal. The first place we typically lose the hollow body is at the core. We can imagine wearing a belt. We want our belly buttons directly in line with the belt. If we arch our lower backs, the belly button moves forward of the belt. Squeezing the belly and pointing the toes slightly forward will put athletes in proper alignment. Belly button to belt is what we want to be thinking during all of our pull-ups today.
### Movement Prep
10 Second Hollow Hold on Floor
10 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups
Movement Substitutions
Reduce Reps
Strict Banded Pull-ups
Ring Rows

PUSH-UPS
Body Position
The body position on the push-up will be very similar to that of the pull-up. Belly button to belt is the goal. When athletes push the stomach forward and arch the lower back, it makes the range of motion easier. Easy is different from ideal. Hollow is harder to execute, but does a better job at increasing strength from a good position. Let’s try to do the common uncommonly well. With only 10 per round, it is better the break it up into two really good looking sets than it is to just get them done. See examples of both movements [here](https://youtu.be/DVyHXfDWu4g).

Movement Prep
10 Second Push-up Plank Hold
10 Second Active Hold in Bottom
5 Push-ups

Movement Substitutions
Reduce Reps
Push-ups to Box, Bench, or Bar in Rack

REHEARSAL (25:00 - 30:00)
1 Round
10 Wallballs
5 Calorie Assault Bike
3 Strict Pull-ups
6 Push-ups
9 Air Squats

STRATEGY + WOD (30:00 - 60:00)
WALLBALLS
* Aim for right around 5 sets today
* Option 1: 25-20-15-10-5
* Option 2: 21-18-15-12-9
* Option 3: 5 Sets of 15

BIKE
* The strict movements that follow are more taxing on our muscles than our breathing
* With that in mind, go a little faster on the bike than you want to
* Pick a RPM or wattage just outside your comfort zone and try to maintain

STRICT CINDY
* Total numbers are 50 strict pull-ups, 100 push-ups, and 150 squats
* With a fair amount of volume, 2-3 sets on strict movements from the beginning may be best
* Maintaining sets throughout is more impressive than going unbroken early on
* Use the air squats as a recovery for the upper body

Friday, February 15, 2019

Saturday, 16 February, 2019

Warm Up:

:30 Single Under
:30 Alternating Knee Hugs
:30 Alternating Hamstring Stretch
:45 Inch Worms
:30 Figure Four Stretch (each side)
:30 Butt Kickers
:30 High Knees

Skill Work

Max Set- Double Unders

A single set of Double Unders for max reps.

WOD:

FGB Style

3 rounds, 45 secs per station, of: Hollow Rock Push-up V-Up Jumping Squat Perform this like "Fight Gone Bad," by rotating immediately to the next station every 45 secs, the clock does not stop or reset between stations.

Thursday, February 14, 2019

Friday, 15 February, 2019

Reminder that Kieschnick Gym will be closed Friday (2/15), Saturday (2/16), and Monday (2/18). We will post WODs that can be done at home.

Warm- Up:

3x
20 Jumping Jacks
5 Push ups
10 Air Squats
10 Spiderman and Reach (Each Side)
:40 Pigeon Pose (each side)

Skill Work:

10-10-10
Pistols (Alternating Legs)

WOD:

20 Min Alternating EMOM

Every 1 min for 20 mins, alternating between: 1)15 Push-ups 2)10 Burpees 3)15 Sit-ups 4)20 Lunges
* Perform 1 movement per minute. 1 Round is each movement performed 1 time.