Warm up 200m row 10 burpees 20 double unders 2 x nft + CARs Skill Shoulder complex Pressx3.PushPressx3.Pushjerkx3 UNBROKEN Workout of the day 27-21-15-9 Chest to bar pull ups Front squats 155/105# For time with a 20:00 cap
Warm up Coach led Strength or Skill Overhead squats Build a 5rm Workout of the day 1k Row buy in for time
12 box jumps
24 KB swings 70/53#
36 wall balls
On a running clock of 15 minutes get as far as you can. If you have time remaining perform as many double unders as you can for bonus points!
Many times, after women give birth, their joints and ligaments can feel a bit foreign. This makes a lot of sense because your body just went through A LOT to grow and birth a baby! One of the reasons a lot of post-partum women complain is because they have limited hip mobility.
Your hip has to move correctly in the socket. When you kick your leg back, your hip has to glide forward. When you flex, your femur has to glide back. What happens when you lose this mobility? If the
Warm up Coach Led Strength / Skill Front Squats 5 sets of 3 @3010 @ 70-80% * work between those percentages* Workout of the day 5 ground to overheads 5 burpees over bar 6 ground to overheads 6 burpees over bar 7.8.9...etc For 10 min climb as high as you can add a rep every round
Warm up Coach Led Strength / Skill Back Squats 5 sets of 3 @85% Workout of the day 30 Air squats
30 Burpee BJ
30 Squat cleans 135/95#
30 Toes 2 bar
30 Wall balls
30 Alt pistols For time with a 20:00 min CAP Log time if you finish If you do not your unfinished reps become seconds added to the time cap 20 min CAP.
Warm up Coach Led Strength / Skill Build a 1 rep max clean Workout of the day 5 min AMRAP x 2 resting 2 minutes between each amrap 20 kettle bell swings 20 goblet squats Every time you break you perform 3 burpees ** Think of 80-85% work effort consistently**