Tuesday

8/28/18 Warm up: Group, mobility 2x 1 min jump rope 10 back extensions 15 air squats 15 sit ups 10 push ups Strength: 4RNFT 8-10 bent over rows 6-10 ring dips Wod: partners 4RFT 4x100m run (2 each) 24 DL 185/135 24 wall balls 20/14 24 burpees split reps evenly one person works/one rests tag…

Monday

8/27/18 Warm up: group, then 200m run 2x 5 med ball cleans 8 wall balls 8 push ups 5 pull ups Skill: Push jerk (15min) 5×3 Skill work today, slowly building. Mechanics over weight used. Wod: Down and back for time. 10 SDLHP 95/65 20 pull ups 30 push press 95/65 40 kb swings 53/35…

Wednesday

8/21/18 Warm up: TBD Strength:Db Bench press + curls 6×6 building 20 alt curls after rounds 1,3,5. Wod: Benchmark “The Chief” 3 Power cleans 135/95 6 Push ups 9 Air squats Five 3 minute amraps with one min. rest in between. Begin each cycle where you left off from previous. Score is total rounds and…

Monday

8/20/18 Warm up: group, mobility then Belated b-day warm up for Ruta! 8 med ball cleans 18 sit ups 20 double unders/40 singles 18 air squats 250m run/row(one of each) Strength/skill Squat cleans + 2 front squats Warm up to 55% of 1rm. then: 4 @ 65% 3 @ 70% 2 @ 75% 1 @…

Tuesday

8/14/18 Warm up: group, mobility. 2x in teams of 2 or 3 3 tire flips 10 tire jumps/step ups 10 push ups off tire 200m run EMOM 9 1) 6-8 ring dips 2)15 sit ups 3)12 jumping lunges Wod: Amrap 12 9 hang cleans 95/65 6 back squats 95/65 3 hand stand push ups Group…

monday

8/13/18

Warm up: group, mobility
2x
6 med ball cleans
8 wall balls
10 alt. over the shoulder w/slam ball 50/30
12/10 cal. row

Skill/strength: 15-20min to find your max:
Power clean + 2 Front squats

Wod: 3RFT
21 HR push ups
15 kb swings 53/35
9 box jumps 24/20

Thursday

8/9/18
warm up TBD

Strength: Back squat
Warm up to 50% then
5 @ 60%
4 @ 70%
3 @ 80%
2 @ 85-90%
1 @ 90-100+%

Wod: 4RFT
Teams of 2:
250m run (together)
24 SDLHP 75/55
24 Box jumps
24 Wall balls
24 Hang power snatch 75/55

Split reps evenly…..
Rx+95/65