THURSDAY 5.11.17
PREP SESSION: KIP PROGRESSION (PULL UPS AND BAR MUSCLE UPS) 12:00 NOVICE = DRILLS AND INSTRUCTION WITH COACH PROFICIENT = ALTERNATING...
WEDNESDAY 5.10.17
PREP SESSION: SPLIT SQUATS 10:00 NOVICE = INTRO/INSTRUCTION/DRILLS WITH COACH PROFICIENT = 3-5 REPS EACH LEG EMOM ADVNACED = 3-5...
TUESDAY 5.9.17
PREP SESSION: ROWING 15:00 1:00 TECHNIQUE PACE (+/- 75%) :30 MAX EFFORT REST 1:30 X5 METCON: 15:00 AMRAP 12 KETTLEBELL SWINGS...
MONDAY 5.8.17
STRENGTH/TECHNIQUE: PRESSES EVERY 4:00 5 SHOULDER PRESS 5 PUSH PRESS 5 PUSH JERKS X3 *REST AS NEEDED BETWEEN SETS **ATHLETE...
FRIDAY 5.5.17
PREP SESSION: BENCH PRESS 12:00 NOVICE = INTRO & INSTRUCTION WITH COACH PROFICIENT & ADVANCED = EMOM OF 3 REPS @ 75% STRENGTH: FRONT...
THURSDAY 5.4.17
PREP SESSION: KETTLEBELL - SWING / SNATCH / CLEAN / PRESS / THRUSTER METCON: 12:00 AMRAP BUY IN: 500M ROW THEN AMRAP IN REMAINING TIME...