Saturday with Holly

06.29.2019 Warm Up: Footwork Mobility (plate squats, banded good mornings, etc) Coach-Led Barbell Warm Up WOD: “Victoria” In Teams of Two: 5 Rounds for Time 10 Thrusters (95/65#) 14 Box Jumps (24/20″) 12 SDHP (95/65#) 12 Burpees 27 KBS (53/35#) This WOD is in memory of Victoria Soto, a teacher who gave her life protecting…

Tuesday with Jim

6/25/19 Warm up: Group, mobility 3rds. 15 jumping jacks 10 air squats 12 ab mat sit ups :30 Hand stand hold/plank hold Emom 12 1) 15 jump squats 2) 10 hr push ups 3) 12 V-ups Partner Wod 21*18*15*12*9*6*3* Shoulder to OH 95/65 Box jumps 24/20 *20 med ball sit up toss A does 21…

Wednesday with Holly

Warm Up: 400m Run Footwork Hamstring and quad warmup Strength: 6 sets of 3 back squats @ 80% 2 min rest Then…4 Sets: 8 DB split squats/ side 8 DB single-legged Romanian deadlifts/side WOD: AMRAP 15 200m run 5 Russian KBS (65/45#) 5 hang power cleans (95/65#) 5 push presses (95/65#) Don’t forget to let…

Tuesday with Jim

6/18/19 Warm up: group, mobility 200m jog with the last 50 backwards together in teams of 2 or 3 3 rounds not for time 10/8 push ups off of tire. 10 tire jumps/step ups 3 tire flips Strength: Db bench press (in weight room) 6×8 reps building 3×20 alt. db curls after rounds 1,3 and…