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Welcome to the Herd Marta

Ivette

Marium

and Ricardo!

Friday

Level 2

Strength 1: 3 Sets
1. Seated DB Press 8 each arm 21x1, Rest 30 sec
2. Barbell Walking Lunge down floor, Rest 30 sec
3. Sit Ups 10-15, Rest 1 min

Strength 2: 3 Sets
1. Turkish Get Ups 3 Each Arm, steady pace, Rest 30 sec
2. 100 rope passes AFAP (can be single, doubles, or triples), Rest 30 sec

The Push Up Test (6 min total)
2 min MR Push Ups
Rest 1 min
1 min MR Push Ups
Rest 30 sec
30 sec MR Push Ups
rest 10 sec
10 sec MR Push Ups

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Level 1

Pre-Skill Structural: 

KB Walking Lunge Down Floor 3 x

Skill Builder/Strength: Press 8 reps (with barbell) 21x1

WOD: Tabata (Full Tabata at each station - for total reps)
Push Ups
Jump Rope
Sit Ups

Saturday

“Fight Gone Bad”

3 rounds for max reps
1 min per station, start at any station, rest 1 min after all 5 stations are complete

1. Wall Ball
2. SDLHP (75/55) - or do Hang Power Cleans (your call - I prefer HPC to SDLHP, but that's just me)
3. Box Jump (20")
4. Push Press (75/55)
5. Row (Cal)

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