1. Row 5 Calories 
  2. 7 Slow Descent Back Squats + Pause w/bar
  3. Row 5 Calories 
  4. 7 Back Squats w/bar
  5. Row 5 Calories 
  6. 7 Jumping Back Squats w/bar


Wall Stretch + Calf & Achilles Smash


Check Tallycf.com for some coaching notes at 8pm for tomorrows Wod. Have a plan of attack when walking in the door. This will make for a smoother class and more coaching time! 

Lift of the Day:

Week 2 

Back Squat 

2x5@75% of 1RM 
3x3@85% of 1RM

Skills & Technique: (Click below for links to more info)



20 Calorie Row
10 Box Jump Overs 24/20"

3 Rounds.
Rest 3 Minutes after each round.
Score each round for time.
Work with a partner. Use a stop watch. 

Followed by: 

40 Alternating Dumbell Snatches 

Choose weight. 
Not for time. 

Coach's Notes:

Another quick warm-up and lets get right into the back squats. These will be a little tougher but you have to work hard to improve these things. Give it your best and remember to not change the set/rep count. Adjust the weight if needed. By changing the set/rep number, it messes up future data. Athletes can begin the Wod as soon as they are done with the squats. It might be best to work in pairs of two but this is NOT a partner Wod. Each athlete will complete 3, individual rounds for time of a 20 cal row and 10 box jump overs. Sprint each one hard. Rest 3 minutes after each completed round. Time each round with a stopwatch and enter it into Wodify. As soon as an athlete is off the rower, another athlete can get on and begin their round. Finally you have 40 alternating dumbbell snatches not for time. The athlete can pick the weight they want to do. This is just some extra work. There will be no measure for it.