The Tip Off

Sep 21st, 2021

Category: Uncategorized

The Tip Off

Josh

Outdoors Primarily
Please do not park in the lot

Oly/Pump has been moved back to Saturdays.

Warm-up
Dynamic Warm Up
-High Knees
-Butt Kickers
-Spidermans
-High Kicks
-Figure 4s
-Up and Over the Fence
-Etc..

-Then-
2 Rounds
5 Lateral Burpees
5 Muscle Clean + Strict Press
5 Toes to Barbell (Or V Ups)

Mobility
Chest Opening
Lat Stretching

Strength
E2MOM12
Tempo Push-press
2 Reps
3-1-X-1*

*3s negative, 1s pause on the shoulder, explode up, 1s pause at the top

WOD (15 Minute Cap)
40 Toes to Bar
30 Clean and Jerks 135|95
50 Burpee Lateral Jumps

Level 2 – 115|75
Level 1- 95|55

Outdoor T2B Sub= Single leg v-ups

*Workout will start inside with masks and then once reps are complete the rest of the workout will be outdoors.

Extra Work
Sled Push
Every 2:00 for 10:00
100’ Sled Push
Add a plate each round if able (45/25)

Right Into

Every 2:00 for 10:00
100’ Sled Push
Take away a plate each round
(45/25)

Scale weight accordingly – if you’re experienced start with a plate or two and add as you go along.