BASECAMP
Movement Review: pushups, squats
Movement lesson: DB press/push press & ON deadlift
Skill: Jumping Mechanics & position on box
EMOTM x 8
Odd: 15 Ab mat situps
Even: cal row (12/9)
Rest 5 minutes
AMRAP 12 min
6 DB Push Press (50/35#)
9 KB DL (70/55#)
12 Box jump overs (20/16″)*
* step overs are allowed
VERTICAL X
Review: pushups & squats
Lesson: Front Squat, Presses and DL + jumping mechanics
AMRAP 10 minutes
6 Push Press (95/65#)
9 DL (95/65#)
12 Box Jump Overs (24/20″)*
*step overs are allowed
Rest 5 minutes
Current members only:
EMOTM X 10 – 2 Power Cleans @ 75%
CORE FOUNDATIONS
Hip hinge, squat and press review
Then
Sandbag reverse lunge
Ring Rows
Abmat situps
Plyo pushups
Cal Row (12/9)
SB/DB Pick up
8 + 3 rx