A big thank you to Audrey, Josh and Carlye for coaching for the last 4 days while we have been in San Diego. We got a few days of much needed downtime and 2 days renewing our Level 1’s. The weekend was great, but the highlight was the surprise visit and talk of Coach Glassman. He is so passionate about the vision and mission of Functional Fitness and teaching the world the truth about nutrition, health, prevention of disease, and exercise. Listening to him was inspiring and a great reminder of why we do what we do everyday!
Essentials
|
Strength/Skill: |
| Warm Up:
3 Sets:
Strength: A) 5 Sets: (EMOM)
*Goal of linear progression of load each week of 5-10#. B) 4 Sets: (Every 2 Minutes)
*Goal to increase load each week 10+# if 75% is above 265#, and 5+# if 75% is below 265#. Skill: |
| WOD: |
In 8 Minutes:
Then in the remaining time: AMRAP of:
|
| Additional: |
|
Performance
| Strength/Skill: |
| Warm Up:
3 Sets:
Strength: A) 5 Sets: (EMOM)
*Goal of linear progression of load each week of 5-10#. B) 4 Sets: (Every 2 Minutes)
*Goal to increase load each week 10+# if 75% is above 265#, and 5+# if 75% is below 265#. Skill: |
| WOD: |
In 8 Minutes:
Then in the remaining time: AMRAP of:
|
| Additional: |
Competition
| Strength/Skill: |
| Warm Up:
3 Sets:
Strength: A) 4 Sets: (EMOM)
*Goal to increase load each week by 10+# if 70% is above240#, and 5+# if 70% is below 240#. B) 3 Sets: (Every 2 Minutes)
*Goal to increase load each week by 10+# if 60% is above 330#, and 5+# if 60% is below 330#. C) 4 Sets: (Every 90 Seconds)
Goal to increase load each week by 20+ lbs. Skill: |
| WOD: |
In 8 Minutes:
Then in the remaining time: AMRAP of:
|
| Additional: |
|