02.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there



Strength
Front squats
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 1 rep @ 80+%

WOD
"To the Top"
4 rounds each for time
50 Double unders or 50 speed steps (counting only the right foot)
2 rope climbs or 4 up/downs
12 wall balls 20/14
rest 2:00

02.16.2023

Technique Time
Speed Steps
https://youtu.be/54tq-D0lCFw 
practice a few set of this and then do a 1:00 speed step test. 
Counting right foot only!
Average: 50-70
Above average: 70-80
Athletic:  80-100
Competitive:  100+

Speed is a movement!  This is an ideal modification for double unders and will increase endurance.

 
WOD
"Something New"
8 round for time
1:00 AMRAP  1:00 Rest
150' shuttle run
8 DB alternating snatches  50/35  35/20
max reps speed steps- count only the right foot and record each round
 
Core finisher
2-3 sets
KB lift overs x 10 each side
tall plank KB pull through x 10 each side
KB hollow hold x 20 seconds