9am Team Workout

Warm up
3 Rounds
Run 200
8 No push up burpee
8 Empty bar press

Wod 1- Partners- split evenly
8 Minutes
6 Pulls ups
12 Push ups
18 Squats

Wod 2- Split how you want
14 Minutes
200m Farmer carry together 50s/35s Switch dbs as needed
10 Burpees
20 Sandbag cleans over shoulder 100/75

Wod 3- split how you want
6 Minutes
Max cals on a machine of your choice, switching whenever you want

CLOSED TODAY

Head down to the tampa convention center to watch the Tampa Bay Games.

Warm Up
AMRAP 7 min
Run 400m
30 Jumping Lunges
20 Scap Pull Ups
10 BBJO or Step ups
:10 Review
Strict Press
Brace core before removing barbell from rack
Step back and press (keeping bar close to body)
Less time under tension the better
:15 Strength
Strict Press
5-5-5-5-5
All sets 70-80%
Rest 2-3 minutes between sets


TIPS FOR WOD:
C2B Pull Ups
When pushing away from the bar try to spot your toes in periphery Grip >> Wrist stacked over elbow when chest is to the bar
Top of the pull up will be done “behind the bar “

:35 WOD
AMRAP 3 Minutes
10 Chest to Bar Pullups
15 Burpee Box Jump Overs 24″/20″
Max Chest to Bar Pullups
Rest 5:00
AMRAP 3 Minutes
15 Burpee Box Jump Overs 24″/20″
10 Chest to Bar Pullups
Max Burpee Box Jump Overs 24″/20″
Target Score: A minimum of 1 Minute on the Max Rep Portion Score is total reps of both Max movements


:55 Cool Down
Down Dog (flat feet stretching achilles and calves)
Childs pose/ Puppy dog

Warm Up
PVC pipe passthroughs
-Then-
1 wall walk
6 empty bar front squats
1 wall walk
6 power position power cleans
1 wall walk
6 hang squat cleans
1 wall walk
6 squat cleans

:10 Review
Tempo Pull Squat Cleans
Using a 5 Second Pull
Set Up (Barbell above base of toes, toes slightly turned out, shoulders over bar, weight mid foot in set up)
Mid Shin Hang (Hips & shoulders rise at the same time)
Power Position (torso moves vertically, knees bent, straight arms)

Think explosive jump/leg drive, “triple extension”
Athletes will need to actively pull to get under weight
Elbows/bar in front rack position by the time feet hit the floor from the jump

Strength

Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 1RM. May add weight is movement is flawless

Wod Review of DB hang clean

:45 WOD
AMRAP 5 Min
Climb the ladder
1 Wall Walk
4 DB Power Cleans 50s/35s 2 Wall Walk
8 DB Power Cleans 50s/35s 3 Wall Walks

Wednesday 8/24
Warm Up
AMRAP 7 Minutes
100m Run
10 Kip Swings
:10 Ring Support Hold
10 Hollow Rocks

Ring Dip Review
-jumping
-toe tap
-banded
-kipping or strict
-Dip of box or bench if support isnt there on the dips

:15 Strength
E3MOM 9 Minutes (3 sets)
1:00 Max Ring Dips
Rest in time remaining
*Can be multiple sets

:30 WOD
5 Rounds
10 Toes to bar
12/9 Bike calories
10 Toes to bar
Rest 2:00 between rounds
Scale movement down on toes to bar if your sets start to be broken. This is 100 t2b, be smart

Target Score: Sub 20 min
Unbroken TTB (Sub for hanging knee raises, V Ups or leg raises on the floor)
Bike :55 or less
:55 Cool Down
Thread the needle
Banded stretch both sides (light resistance)