AUGUST 2016: Online Coaching (6)

August 9, 2016


Warm Up

Posture and Awareness

5 Minutes of Breathing

The Functional Progression

2 x 7 Each Side FP1, FP2, FP 3

For Quality…

3 Rounds

60s Extended Triangle Pose

4 DumbBell Thruster (Increase Weight Each Round)

25′ Death March



This requires some serious body awareness as well as an ego check. I’d much prefer a beautiful, active position in the bottom to a heavy load. The objective is to find a triple for the front squat in which you can hold for 3 seconds (everything is engaged) and the bottom. Warm up and take sets as you need. Allow for15 to 20 minutes.


Heavy 3 Pause Front Squat



AMBRAPs is a term I recently picked up from the CrossFit Football guys. Ha! But seriously, quality movement always over quantity. If you are comfortable with the bear crawl, then challenge yourself today by keeping toes forward the whole time. Choose between the push jerk and the split jerk. However, let’s alternate feet today if you go with the split jerk. Yes, I know it’s weird, but we are trying to keep our pelvis symmetrical for labor. Choose a light to medium weight for the jerks. For the pull ups, let’s flex toes and keep knees locked out today. This is how we will maintain tension today. Just be aware of your body.


4 Rounds

AMBRAP (As Many Beautiful Reps As Possible) 3 Minutes:

25’ Bear Crawl

5  Jerks

3 Strict Pull-Ups

-Rest 3 minutes-




4 x 20s Grip Plates



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