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Training for Thursday, July 23rd

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CFWS

 

Group Circle

 

Warm Up

Run Big Block

-then-

Line Drills

 

Strength

15 minutes to work on the following complex: 1 Snatch + 2 OHS  (Continue building in weight! And yes, the Snatch is a FULL SNATCH with a squat…so 3 squats!)

 

Workout of the Day

15, 14, 13, ….. 1 American KB Swings (53/35)

1, 2, 3, ….. 14 Goblet Squats (53/35)

 

Mobility

Foam Roll them Legs and Butt

 

Foundations CLASS 5

 

Review/Skill

Front Squat from Rack (talk about how to bail)

Press/Push Press

Push Ups (no knees, use boxes for scaling)

 

Workout of the Day

3 Rounds for Time:

10 Burpees over the Bar

15 Push Press

Small Block

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