:startwod:
Warm Up
Mobility and Agility Drills
Skill Work
Kettlebell Swings, Kettlebell Clean and Jerk, Kettlebell Snatch Drills
Workout of the Day (WOD)
“Coaches Prep Workout”
20 Minute AMRAP (As many reps as possible)
Teams of 3 (or 2 if necessary)
Entire Team of 3 (or 2) must run 400 Meters
Once all members of team are back at barbell
One member of the Team at a time will complete
Push Press 115M/75W till failure
then immediately do
15 Ab Mat Sits Ups
then immediately do
250 Meter Row
Then start over again on Push Press
Each Team Member will go thru above cycle
keeping track of total reps of Push Press which will amount to score for each team.
Once Team mate #1 completes Push Press and moves on to Ab Mat Sit Ups
Team mate #2 starts his/her Push Press and continues wherever Team mate #1 left off.
For example if all three Team mates get back at bar Team mate #1 completes 15 Push Press then drops bar
Team mate #2 continues at Rep #16 as Team mate #1 starts to knock out ab mats and row.
:endwod:
This workout was done during the Coaches Prep Course I completed to get ready for Level 2 Coach
