SUPER YOUTH
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Push Press-Work to the limitations of your movement
(D) 3 Best Sets Strict Pushup & Pullups
(E) In teams of 2 or 3 5 Rounds for max reps-1min Burpees, 1min Row 250/210m, 1min Recovery.
BEGINNER
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Push Press-Work to the limitations of your movement
(D) 3 Best Sets Strict Pushup & Pullups
(E) In teams of 2 or 3 5 Rounds for max reps-1min Burpees, 1min Row 250/210m, 1min Recovery.
INTERMEDIATE
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) M/E Push Press
(D) 3 Best Sets Kipping Dip & Kipping C2Bar
(E) In teams of 2 or 3 5 Rounds for max reps-1min Burpees, 1min Row 275/225m, 1min Recovery.
MASTERS 40-49YRS
(A) Shoulder Strength & Stability & Glute Activation
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) M/E Strict Press
(D) M/E Push Press
(D) M/E Push Press
(E) 3 Best Sets Kipping Dip & Kipping C2Bar
(F) 5 Rounds for max reps-1min Lateral Burpees over Rower, 1min Row 300/250m, 1min Recovery
MASTERS 50-59YRSs
(A) Shoulder Strength & Stability & Glute Activation
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Push Press-Work to the limitations of your movement
(E) 3 Best Sets Kipping Dip & Kipping C2Bar
(E) In teams of 2 or 3 5 Rounds for max reps-1min Burpees, 1min Row 250/200m, 1min Recovery.
(A) Shoulder Strength & Stability & Glute Activation
(C) M/E Strict Press
(D) M/E Push Press
(D) M/E Push Press
(E) 3 Best Sets Kipping Dip & Kipping C2Bar
(F) 5 Rounds for max reps-1min Lateral Burpees over Rower, 1min Row 300/250m, 1min Recovery
FROM THE COACH (A) (B) (C&D) Strict Press & Push Press- Lest amount of sets, least amount of reps to 90% (E) Yesterday Ethan did the 21-15-9 Unbroken T2bar in the WOD. That's the goal so the bigger the set the better (F) For your burpees to count, you must reach 300/250m on the rower.
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