Thursday

Thursday June 28 2018 Warm up: Group + PVC 2x 5 wall-facing squats 10 sit ups 5 3-3-0 push ups A.) strength/endurance: Max air squats in 5 minutes B.) WOD 20 minute cap 800m run, then 50 hand release push ups 50 alternating lunges 50 deadlifts 135/95 50 sit ups 50 kettlebell swings Good luck…

Wednesday

6/27/18 Warm up: group,mobility 1x 15 over the shoulder w/slam ball 50/30 15 back extensions 15 push ups 15 sit ups Strength: Bench press 5-5-5 warm up sets building to 50% of 1rm. then singles building to a heavy single. Wod: For time 40 push press 95/65 30 sit ups 20 wall balls 10 T2B…

Monday

6/25/18 Warm up: group, mobility 3x 1 min jump rope 5 med ball cleans 6 wall balls 7 ring rows 8 push ups skill/Strength: Clean (squat) 10-15 min to find your heaviest single Wod: For time: 250m run 25 kb swings 53/35 250 run 25 goblet squats 53/35 250m run 25 hang cleans 95/65 250m…

Monday

6/18/18 Warm up: Trainers choice Emom 9 1- 10 sdlhp w/empty bar (mid shin) 2- 7-10 Sotts press w/empty bar 3- 15 med ball sit ups (against wall) Wod: For time 10 pull ups 40 alt. db snatches 50/35 10 pull ups 30 alt. db snatches 10 pull ups 20 alt. db snatches 10 pull…

Saturday

Saturday 6/16/18 Warm up: Group, mobility then partner med ball warm up 3 rounds as a class of: 16 Squat and toss 16 burpee and catch 100m run and catch Partner Wod: Amrap 22 A does: 5 bent over rows 95/65 5 hang PC 95/65 5 push press 95/65 10 air squats B does a…

Tuesday

6/12/18 Warm up: group, pvc mobility. 400m run 30 air squats 20 sit ups 10 push ups 5 burpees strength: db bench press 6×6 building db curls after rds 1,3,5. Wod: AMRAP 14 3 deadlift 225/155 3 wall balls* * ascending by 3’s example. round 1- 3 dl,3 wb round 2- 3 dl,6 wb round…