Health and Fitness/Classic

Warm up: 

30 Seconds of each:

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

Barbell or PVC Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks (double loop low tension band; wrap around below knee, athlete in quarter squat, hips back, knees out):

10 steps each direction, followed by 10 squats

5 steps each direction, followed by 5 squats

12:00-15:00 Premobility:

1 minute of:

PVC front rack stretch

Wrist stretches

Ankle mobility


Front squat:

3 Pausing Front Squat

2 Front Squats

Front squat: build to a heavy set of two in 15:00

minutes (Work in groups of 2-3 athletes for work/rest ratio)


Movement Prep for pullups

10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups

Movement scales: jumping pull ups, banded pull ups, ring rows

Movement Prep thruster

5 Push Press
5 Thrusters

WOD: backwards Jackie “iekcaj”

30 Pull-ups (jumping pull ups, banded pull ups, ring rows)

50 Thrusters (45/35) (DB for h&f)

1,000 Meter Row

Mobility: coach led