June 1, 2017 by thao




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Did somebody say ab day?

Warm Up:
3 Rounds
5 T-2-B
5 Broad Jump squats

Strength: 12-15 min
3×8 Snatch

7 Min (Simon says style, coaches DO NOT GO GENTLE)
Hollow Body Holds/Arch Holds/Rocks/Flutter kicks/bike crunches etc..
3 Min Rest
10 Min EMOM (10 rounds on the min)of 50 M Sprint
s (athlete has 1 min to complete the sprint and walk back to the starting line to set for the next round/min)
3 Min Rest
10 min cap“Annie”
Double Unders

Elite Competition Class

1) 2 Rep Max
Strict Press

2) Back Squats + 10 lbs – 20 Mins
10 x 3

3) Conditioning
3 Rounds For time:
500 M Row
21 KB Swings (53/35)
12 C2B Pull-Ups


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