Author: Derek Hurdle

Warm-up coach choice- leg heavy Lift Deadlift 1 rep heavy Metcon Go in waves- 3-4 athletes in :30 intervals 12 AMRAP- at full speed. Rest only during the transition 10 burpees (at Ardmore- by brick wall) Bear crawl to boxes (at Wayne about 20 feet) 10 box jumps 10 squats on top of boxes 10 […]

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! Conditioning Box jump for height Lift DB snatch 3x- deadlift- DB from floor to hip 3x- high pull- zip the […]

Warm-up Coach led 400 m run, stop every few hundred meters and perform 10 reps of a body weight no equipment move Skill Box jump for height Lift Snatch 7×2 Metcon 5 rounds 5 barbell snatch- empty or very light 10 box jumps 1 rope climb

Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 200 m run Conditioning Prowler Push Lift 6×2 squat clean Metcon 8 AMRAP 10 KB deadlift 1 wall walk 10 air  squats