W.U. Coach’s Option
Strength: Power Snatch + OH Squats
14 min Clock, Complete 5 sets increase weight each set
- 2 x Power Snatches + 3 x OH Squats
W.O.D ” Air Force” for time complete
- 20 x Thrusters 95/65
- 20 x SDL/HP
- 20 x Push Jerks
- 20 x OH Squats
- 20 x Front Squats
*Athlete performs 4 burpees at the top of every min including the start
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ENDURANCE:
WARM UP 8 MIN
EMOTM 3 push ups
then
- Superman
- Band Walk Forward / Back
- Band Walk L / R
- Plank hold
- Plank walk L / R
- Air Squat
- KB Deadlift
- Burpees
36 MIN CLOCK
Run 200 m between every round. Begin the workout this way
- 100-80-60-40-20-40-60-80-100 JUMP ROPES
- 50-40-30-20-10-20-30-40-50 AB MAT SITUPS
- 50-40-30-20-10-20-30-40-50 RUSSIAN KB SWINGS
CORE 4 MINS / 30 SEC EACH
- Forearm plank
- Right Plank hip touch
- Left Plank hip touch
- Bicycles
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CoreFit:
W.U. Coaches Choice
Active Warmup: 10 Mins
- Jump Rope 100/80/60/40/20
- Situps 50/40/30/20/10
W.O.D 20 Min Clock
- Buy In: 4 min Tall Hollow Plank
then
AMRAP in remaining time of
- 20 x Alternating Lunges
- 15 x KB Swings
- 10 x Cals
- 5 x Pushups
Core: 100 x Low Plank Mountain Climbers
