Monday, 3.15.21

Prep

Equipment Required: Light KB, orange/blue bands

1) AMRAP 8 at a slow pace:

– 8 Inch Worms (no push-up)

– 8 KB Push Press each arm

– 8 Split Stance KB Rows each arm

– 15 Banded Pull-aparts

– 15 Single Arm Banded Pushdowns each

A.

1. Landmine Single Arm Push Press 

3 x 8-10 each

+

Ring Face pulls

3 x 12-15. 

OT1:30M

-Perform one movement (both arms) every 1:30

-Alternate movements every 1:30

B.

T2B Drills

5 minutes

-Coach led

C.

3 RFT:

15 T2B

15 Power Snatch (75/55)

– Goal: Break sets before you have to on the T2B. PS should be light and done in big touch n go sets. Goal = sub 9:00.

Rx+: (115/75)

Essentials: Hanging Leg Raises or Knee Raises

TIME CAP = 10:00

D. (finisher after class)

Banded Overhead Tricep 

5 minutes

4 x 25. 

Rest 60 seconds