Author: Derek Hurdle

Warm-up 8 AMRAP- with a PVC- coach will lead and count through the first round 5 deadlift 5 cleans 5 front squats 5 push press 5 back squat 100 m run Conditioning Jump for distance Lift Introduce Sumo deadlift High Pull Metcon 8 AMRAP 8 SDHP- 15# 8 box jumps 8 squats

Warm-up 8 AMRAP- with a PVC- coach will lead and count through the first round 5 deadlift 5 cleans 5 front squats 5 push press 5 back squat 100 m run Skill Introduce SDHP Push butt back and deadlift to hips 3x When KB gets to hips, yank as fast as you can, squeezing glutes […]

Warm-up Coach choice Conditioning 12 AMRAP- at full speed. Rest only during the transition 10 Jumping jacks (at Ardmore- by brick wall) Bear crawl to boxes (at Wayne about 20 feet) 10 box jumps 10 squats on top of boxes 10 mountain climbers 100 m run Lift Press family strict press push press push jerk

Warm-up Freeze exercise! Coach calls out a move and everyone does- when the music stops, everyone freezes in whatever position they are in! Have fun and see what goofy positions you can get people in! Skill Box jump for height Conditioning free time at end of class… Lift DB Snatch Practice- 7 x 2- (2 on […]