Warm Up
Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull Ups
Scap Push Ups
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch
5 Reps: Squats to Med Ball
5 Reps: Air Squats
5 Reps: Push-ups
5 Reps: pull ups,jumping pull ups, or ring rows
200m run
Strength
Split Jerk
Sets x Reps: 6 sets x 1 Rep @ 85% / E2MOM
Bench Press
Sets x Reps: 1 sets x AMRAP reps @ 65% 1 Rep Max
WOD
AMRAP 15
COMPETITVE
Buy In: 800m run
15 Air Squats
10 Push Ups
5 Pull Ups
PERFORMANCE
Buy In: 600m Run
15 Air Squats
10 Elevated or Knee Push Ups
5 Jumping Pull Ups
LIFESTYLE
Buy In: 400m Run
15 Bodyweight Box Squats
10 Elevated or Knee Push Ups
5 Ring Rows
Coaching Notes:
Stimulus: This is a bodyweight workout, you’ll test your muscular endurance. Break far before failure but push to take short breaks.