Author: Derek Hurdle

Mobility lax roll out on pectoral Warm-up 4 Minute AMRAP 10 air squats 10 tuck jumps 10 sit ups Skill Review Hand stand Push Up review HSPU- max reps HS holds- max time Pull Up review pull up- max reps kip- max kips Metcon EMOM 1 rope climb 2 snatches 3 burpees Midline 3 Minute […]

Mobility Runner’s lunge hold- move torso while holding this pose calf stretch- feet on wall, reach for wall Warm-up 5 minute AMRAP 5 push ups 10 sit ups 15 jumping jacks Skill Review Box jumps start at a low height, work way up Metcon EMOM- 10 minutes 5 clean and jerks 50 meter sprint Midline […]

Mobility Lax ball chest roll out lax ball hamstring rollout Warm-up dynamic Weightlifting Deadlift mechanics Build to a heavy lift- 10 lifts total Metcon  Rounds for time 10 dumbbell shoulder press 10 dumbbell front squat 10 burpees to a 45 lb plate Midline 20×3 Russian twist – 10-15 lb dumbbell  

Mobility shoulder openings on rig Warm-up 10 arm circles forward 10 arm circles backward 5 explosive push ups 5 wall balls x3 Special Strength Front squat- from rack 5×5 Metcon 10 minute AMRAP 5 snatches 10 overhead squats 15 box jumps Midline 1 min plank 1 min side plank 1 min side plank  

Mobility Upper body stretches roller under upper back, stretch upwards to grab a barbell Warm-up 10 sit ups 10 scissor kicks 20 mountain climbers’ X3 New Skill Introduce the snatch Practice Metcon 5 Rounds for Time 100 meter run 10 deadlifts 10 burpees 1 rope climb Midline V-ups 3×10  

Mobility Foam roll out: hammies and calves Warm-up 1 min jumping jacks 1 min high knees 1 min butt kicks 1 min lunges New Skill Push jerk 4X3 split jerk 4X3 *** from the rack Metcon 10 minute AMRAP 5 Thrusters 10 single unders 5 pull ups Midline 3 times 1 min planl 30 sec […]

Mobility Barbell calf smash Warm up Runner’s lunge,pigeon stretch, ankle stretch, and dynamic warm up Skill Work Practice Kip Introduce pull up WOD Revisit the TEST! 1 mile run 1 min each push up air squat Kettle bell swing ***repeat twice ***2 minute rest between each round Midline 3 minute tabata- planks  

Mobility runner stretches – hamstring -calf stretch -runner lunge holds Warm-up repeat 2 times 1 min wall balls 1 min rest Skill Review Back Squat 1 RM 10 lifts or less Metcon TO COMPETE: 400 meter run 21-15-9 push jerk knees to elbow ***between each set, complete 100 meter farmer’s carry  

Mobility Banded arm stretches Front rack across body shoulder pull Warm-up Heart Beat jumping lunges- 20 bear crawl- 25 meters jumping lunges- 20 bear crawl- 25 meters 2 sprints- 50 meters New Skill Bench Press 5X5 add weight each time Metcon Not so GRACEful 30 clean and jerks ***EMOM 2 burpees  

Mobility pigeon hold on floor- 1 minute couch stretch- 1 minute wide shoulder hang from rig- 1 minute Warm-up dynamic warm up jogs and sprints Skill Review Handstand holds/handstand push ups 6 x 3 CHALLENGING- HSPU and stinkbugs ***rest between sets Metcon 12 Minute AMRAP 10 box jumps 15 clean and jerks 10 wall balls […]