Did somebody say ab day?
Warm Up:
3 Rounds
5 T-2-B
5 Broad Jump squats
Strength: 12-15 min
3×8 Snatch
Metcon:
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”
50-40-30-20-10
Sit-ups
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