11/04/17

A. Banded lat pull downs 15 reps x 3

B. 30min AMRAP – Teams of 3
One person working at a time

9 Legless Rope Climbs // Rope Climbs // 30 chin ups // 60 ring rows
60 American KB swing @ 24kg/16kg
60 Cal Row
60 Box Jumps @ 24”/20”
60 Cal Ski

07/04/17

A. EMOM x 5 minutes
Strict T2B AMRAP

Scaling options – strict hanging leg raise to parallel, strict hanging knee raises, or leg raises on floor keeping neutral spine

B. For Time (15 minute cap)
12 Squat Cleans @ 60/40kg
9 Squat Cleans @ 70/50kg
6 Squat Cleans @ 80/60kg
3 Squat Cleans @ 90/70kg

BAF PROGRAM
Wall ball technique / wall ball thrusters

WOD
For Time
100 Wall Balls – scale to Wall Ball thruster and/or reps if needed.

C. For Time
500m row

06/04/17

30 minutes of mobility – overhead focus

A. Push Jerk 5 x 5 (power clean off the floor) – last rep of each set hold 5 sec

BAF PROGRAM
DB strict press into DB push press technique then 3 sets of 10 reps at moderate weight

B. FLR Hold 30-60 sec x 3, rest 60 sec

05/04/17

A. Ropeclimb Technique

B. 21-15-9
Burpees
After each set of burpees do:
– 5 Legless Rope Climbs or Rope Climbs or 10 Chin Ups or 20 Ring Rows

BAF PROGRAM

A. Burpee, Ball Slam and Box Jump technique

B. 15–12–9
Burpee
Ball Slam
Box Jump or Step Ups

04/04/17

A. Banded lat pull downs 15 reps x 4 // BAF learning KB swing tech during this time

B. Partner WOD – one person working at a time (20 minute Cap)
800m Ski
20 Power Snatch @ 50/30
80 Cal Bike
20 Power Snatch @ 50/30
800m Row
20 Power Snatch @ 50/30

* BAF
Scale Power Snatches to KB Swings

03/04/17

A1. Back squats heavy 2 reps x 4 – 1st rep of each set pause 2 seconds in bottom
A2. HSPU; 2 min max reps @ challenging defecit; x3-4

B. FRANK – 365 Benchmark WOD (10 minute time cap)
21–15–9
Front squats @ 60/40
C2B Pull Ups

BAF (BRING A FRIEND) PROGRAM

Sideplank Assessment
Air squat technique then goblet squat technique
Ring Row Technique
Abmat Sit Up technique

WOD
21-15-9
Air Squats or Light Goblet Squat
Ring Rows
Abmat Sit Ups