Sorry for the late post folks. I have to keep reminding myself that we are 3 hours behind you out here in Arizona. I am on information overload after four days of classes, with one more to go, but I do have a ton of things to sure with everyone. Essentially, many of you will be my “guinea pigs” as our idea of “fitness” is about to evolve. Over the next several months you will see some changes to our programming. Be ready, and most of all, be open-minded. There is always a method to the madness.
Spend 5-8 minutes on Shoulder Mobility. Instructor/athlete choice.
Jump Rope x 3 minutes
20 x MB Clean + Thruster
20 x Plank Lunge
10 x 1-leg RDL w/ leg swing (each leg)
10 x Kossack Lunge (each side)
15 x GHD Extensions
Practice C&J or DL/PP and build up to wod loads.
20 Clean and Jerk
40 Wall Ball Shots (20/14)
60 Box Jumps – must step down(24/20)
100 Double Unders
Coach’s Notes: Clean and Jerk loads are 75-80% of 1RM. If you don’t know your 1RM, just make it a tough C&J. Beginners will supplement the C&J with 20 Deadlifts and 20 Push Press. Pick a load you can do for both movements. Therefore the DL will feel light but the PP should be challenging. Lunges are in place and 40/leg.