DAY ONE/ MONDAY
Warm-up 0:00 to 6:00:
Partner Med Ball
200 M medball run
10 reps each partner of:
MB front squats
200 m medball run
*split work as needed
Mobility & Dynamics 6:00 to 21:00:
Skill work 21:00 to 31:00:
C3- Double-Unders (count misses)
WOD Demo/ Mechanics/ Skill
Go over whiteboard, categories, set-up, and demonstrations of movements, and progressions.
WOD(SPRINT/M) 31:00 to 36:00:
5 Minutes Max Effort Cal Row
*Trainers do heats if needed. Must be a row.
After Party 36:00 to 50:00:
Mechanics & Form:
6 Minutes getting weight on the bar.
3 Positions Squat Cleans:
8 Minutes EMOM:
C1/C2 – 1 rep of 3 movements @ 85%
C3 – 1 or 2 reps @ 75% or 65% (trainers discretion)
C4 – 2 reps @ 55% (trainers discretion)
Double-Leg Plantar Flexion pg.423
Roller Calf Smash pg. 426
*Trainers reference Becoming A Supple Leopard book.