All of your coaches at The Port go through an extensive development program before they begin to coach classes. Learning the ropes is hard, gaining the confidence to lead is even harder. But through the years we have created something that we are proud of and the coaches that it has produced have been incredible. What’s even more impressive is how each coach prepares for class every single day. Hours of research, practice and fine-tuning goes into all of the explanations, cues, and demonstrations they bring to the table for each hour that they are here. Constant reflection and feedback are always provided so they continue to grow as coaches and as individuals. We meet monthly as a team to get better so trust that we are trying to provide you with the very best when you walk through the door. Don’t forget to give a coach a high five for all the hard work that he/she is putting in to help you reach all your goals because what might look like an easy job, is very different when you know how hard we work behind the scenes.
Warm-up
Spend 2 minutes in Z1
Then 3 rounds w/a barbell
10 deadlifts
10 bent over rows
10 strict presses – push presses – push jerks
Mobility
Banded shoulder mobility
Strength
OH complex – 1 strict press + 2 push press + 3 push jerks
3 sets of the complex above 90% of your 1RM strict press. Rest as needed in between.
Build up to 90% of your 1RM strict press and then complete the complex 3 times adding a little bit of weight after each one. This will feel light for the push press and push jerk, but it is a perfect opportunity to learn or practice the fundamentals of the lift.
WOD
“All of the People”
12 min AMRAP
24 DU’s
12 KBS (70/53#)(53/35#)
9 pull-ups
6 HSPU’s
No secrets here. Scale accordingly. :25 of DU attempts if you STILL don’t have them.
Accessory Work
A1. Banded high pulls – 3×15
A2. Banded leg curls – 3x10e
