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Training for Thursday, January 29th

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CFWS

Group Circle

Warm Up
1000m Row or 4 minutes on the Assault Bike or Run the Big Block
-then-
LINE DRILLS!!!

Strength
Bench Press – 15 minutes to complete 6 sets of 2 reps, building weight each set

Workout of the Day
15 min EMOM
Even minutes: 3-5 Man Makers 25/15 (scale appropriate so you have at least 20-30 seconds to rest within the minute)
Odd minutes: 5 Toes to Bar + 10 Jumping Squats

Cool Down
3 minutes of Jumping Rope

Foundations

Warm Up
1000m Row or 4 minutes on the Assault Bike or Run the Big Block
-then-
LINE DRILLS!!!

Review/Skill:
Air Squat (quick review)
KB Swing (quick review)
Sit – ups/ V- ups
Ball Slams
Box Jumps
10 minutes to review the Back Squat using the Rack (discuss racking the Barbell and PROPER BACK SQUAT form)

WOD:
Run Small Block
then
30 Ball Slams
30 V ups
30 Air Squats
10 Box Jumps
20 Ball Slams
20 V ups
20 Air Squats
10 Box Jumps
10 Ball Slams
10 V ups
10 Air Squats
10 Box Jumps

Cool Down
2 minutes of Jumping Rope

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