Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition.
ROOKIE
A.
3 Rounds not for time:
10 Side Bends (each side)
30s Side Plank (each side – only one hand on ground and only one foot on the ground. The non supporting upper leg should be held up)
30s Handstand Hold
B.
5 Rounds for time:
1000m Row
40 Wall Ball
40 Hanging knee raises
(in teams of 2, one athlete working at a time, partition the row and reps as needed)
INTERMEDIATE
A.
3 Rounds not for time:
10 Side Bends (each side)
30s Side Plank (each side – only one hand on ground and only one foot on the ground. The non supporting upper leg should be held up)
30s Handstand Hold
B.
5 Rounds for time:
1000m Row
40 Wall Ball 20/14lb to 10/9ft
40 Knees to Elbows
(in teams of 2, one athlete working at a time, partition the row and reps as needed)
(Session Goal:
A. Abs and shoulder stabilisation
B. Sub 24min)
COMPETITOR
A.
Push Press 1RM
B.
Bench Press 1RM (26X1)
C.
Banded triceps press downs
8-8-8-8-8
Rest 1min
D.
For time:
50 Burpees
10 Deadlifts 1.5xBW
40 Wall Ball Shots
10 Cleans BW
30 Row (Calories)
10 Bench Press 0.75xBW
20 Pull Ups
10 Muscle Ups