Level 1

  • 25 L-Raises
  • 50 Jump Rope
  • 15 Squat Cleans
  • REST 1 Minute
  • 25 L-Raises
  • 50 Jump Rope
  • 13 Squat Cleans
  • REST 1 Minute
  • 25 L-Raises
  • 50 Jump Rope
  • 11 Squat Cleans

 

Level 2

 

  • 25 L-Raises
  • 50 Double-Unders or (Jump Rope)
  • 15 Squat Cleans (65/42 lbs)
  • REST 1 Minute
  • 25 L-Raises
  • 50 Double-Unders
  • 13 Squat Cleans (95/65 lbs)
  • REST 1 Minute
  • 25 L-Raises
  • 50 Double-Unders
  • 11 Squat Cleans (115/85 lbs)

 

Level 3

  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 15 Squat Cleans (95/65 lbs)
  • REST 1 Minute
  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 13 Squat Cleans (135/95 lbs)
  • REST 1 Minute
  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 11 Squat Cleans (185/115 lbs)
Level 4

open wod 16.2

  • AMRAP in 20 minutes
  • Continue until 4 minutes:
  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 15 Squat Cleans (135/85 lbs)
  • If completed before 4 minutes, continue until 8 minutes:
  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 13 Squat Cleans (185/115 lbs)
  • If completed before 8 minutes, continue until 12 minutes:
  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 11 Squat Cleans (225/145 lbs)
  • If completed before 12 minutes, continue until 16 minutes:
  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 9 Squat Cleans (275/175 lbs)
  • If completed before 16 minutes, continue until 20 minutes:
  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 7 Squat Cleans (315/205 lbs)
Motivation

Teamwork, cooperation, hard work, respect, and integrity are the 5 pillars I try to teach the teams that train with me.  My youth are great.  They are humble and eager to learn.  What I find that gets in the way are the adults.  I include myself in these thoughts.  I think of my role as a parent and a coach.  I realized very quickly that we collectively as parents are to blame.  You are to blame.  I am to blame.  The coaches are to blame.  The moment I or you think we are 100% correct we are part of the problem.  What I would like to do is change the phrase “to blame” to read “in need of self improvement.” I read a great coaching article a few weeks ago that was titled -Stop “Dealing” with parents-  The concept is simple.  Remember that sport teaches life lessons.  Winning can be measured by more than wins and loses.  We need to be a part of and foster a community that is committed to helping one another become their best.  We need to realize that we are all allowed to improve.  We need to be the change we wish to see.  Get awesome.

Strength

DAY 3, DEADLIFT

Mobility: 50 PVC pass through, 50 OHS