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| Welcome to the Herd Matt |
Monday
Level 2
4-5 Sets
Bench Press 5 Reps x 1 min
Good Morning 6-8 Reps; 2020, Rest 1 min
WOD: 4 sets 3 min on, 1 min off
100m Run
5 Burpee + Jumping Pull Up
10 KB Swing
20 Double Unders
-Bench Press 5 Reps x 1 min
Good Morning 6-8 Reps; 2020, Rest 1 min
WOD: 4 sets 3 min on, 1 min off
100m Run
5 Burpee + Jumping Pull Up
10 KB Swing
20 Double Unders
Level 1
Skill Builder/Strength: Press; Sets of 5 Reps; 21x1
WOD: AMRAP 5, Rest 2 min - 3 sets
100m Run
10 Sit Ups
10 Russian KB Swings
50 Jump Rope Passes
10 Sit Ups
10 Russian KB Swings
50 Jump Rope Passes
Tuesday
Level 2
Strength: Clean & Jerk, 12 Minute EMOM; 1 rep per minute, going up in weight - hopefully finding a 1RM
TT: 1k Row
Coach's Choice Finisher
TT: 1k Row
Coach's Choice Finisher
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Level 1
Pre-Skill: TT 500m
Skill Builder: Push Press; sets of 5 reps, 1 sec pause overhead
WOD: AMRAP 10
50 Jump Rope passes
10 DB or KB Push Press
10 No Push Up Burpees
10 DB or KB Push Press
10 No Push Up Burpees
The two most important days in your life are the day you are born and the day you find out why. – Mark Twain
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