Warm-up
1 Minute Jump Rope
10 Good Mornings
1 Minute Jump Rope
10 Muscle Snatches
1 Minute Jump Rope
10 Front Squat
1 Minute Jump Rope
10 Strict Press
1 Minute Jump Rope
Mobility
Calf Rolling and Stretching
Hip Opening
Strength
E2MOM10
Deadlift- 5 Reps (75-80%)
WOD
150 Double Unders
Then:
4 Rounds
10 Power Snatches (95,65)
10 Overhead Squat
10 Push-Jerks
10 Thrusters
Then 150 Double Unders
Level 3- 100 Double Unders
Level 2- (75,50), 50 Double Unders
Level 1- (50,35), 200 singles
Extra Work
150 Double Unders
25’ HSW
100 Double Unders
50’ HSW
75 Double Unders
100’ HSW
50 Double Unders
150’ HSW
Boot Camp/Conditioning
(6:30AM in Southie Green/4:45 in Southie Orange)
Set the clock for 20 Minutes
Row 2000m for Time
E2MOM- complete 10 Burpees up and over the rower. Stepping over is fine. Starts at 2:00 not 0:00 in order to get some distance achieved.
Once 2k is complete, record you time and in the remainder of the 20 minutes complete a max distance bike. IF there are not enough bikes then ski or run a planned distance outside depending on how much time is on the clock
*With the remainder of the class time coach guided stretching and core work.