Wod- Plyo-Botic (30 min Cap_ 2 min rest) with partner!
0-10 minutes
Amrap- 1 works at a time
9 Wall Ball
7 Pull Up
5 Box Jump Over
* resting partner holds 45/25 plate overhead, doesn't need to lockout but no resting on head. Plate down-movement stops!
12-30 Synchronized throughout
2 rounds
25 Burpees
50 Air Squat
50 Broad Jump (at least 1 block jump)
200 m run
*Even though both do movements, it counts as 1 Rep
Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean