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Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Metcon 8 Rounds 10 Burpees 200m ^^Heavy Farmers Carry^^ 10 Pull Ups 200m Run 10 Box Dips 200m Row (40min cap) Intent: A long grinder today, but using […]

Warm-up 4 rounds 3 inch worms 200 m run 10 kipping swings Skill HANDSTAND WORK Metcon 20 emom Odds- 7/10 calorie row Evens- 20 second handstand hold/ 5 handstand push ups

Warm-up 4 rounds 3 inch worms 200 m run 10 kipping swings Skill Handstand work Metcon 12 emom Odds- 30 seconds of squats Evens- 30 seconds handstand hold/ box around the worlds

Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up 3 Sets 1:00 Forearm Plank 45s Hollow Hold 30s Side Plank (ea) – Then – Review all movements Metcon BIG CHIPPER! AMRAP 35 25 Wall Balls 25 Calorie Row 25 Box Jumps 25 Alternating DB Snatch 25 […]

Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up 4min Tabata Singles – Directly into – 4min Tabata Light Russian Swings Metcon AMRAP 15 30 DUBs or 30s attempts/60 singles 15 Russian KB Swings 7 ^^Plank Up Downs^^ – 2min Rest – AMRAP 12 300m Row […]

Warm-up coach choice- think arm heavy -lots of cardio Skill Shoulder to overhead strict press push press Lift Strict press 2×2 empty 3×3 loaded Metcon 12-9-6-3 Push press Burpees Air squat