Saturday with Holly

Warm Up: Wall ball box game 3 Sets: 10 Russian Babymakers :45 couch stretch/ side :45 cat-cow :30 thoracic twists/side WOD: AMRAP 35 (Teams of 2. Split reps evenly) Buy In: 60 strict pull-ups 60 ball slams (40/25#) Then… 60 double unders (90 attempts or 120 singles) 60 DB step-ups (40/20#) (30 step-ups for each…

Monday with Jim

11/25/19 Warm up:group,pvc work Strength: cleans building to 70-75% of 1rm. then 3 reps every 2min for 5 rounds total. Should have all 3 reps complete in the first min. giving your self at least a minutes rest in between sets. Partner Wod w/buy out. 16-12-8-4-2 of: Cal row Db snatch 35/20# Box jumps 24/20″…

Tuesday with Jim

11/19/19 Warm up: group, Pvc mobility. Skill: agility ladder Review: Wod movements Partner wod: Amrap 18 A does: 5 deadlift 5 hang cleans 5 back squat While partner B dead hangs from bar. Then switch. Note: If B lets go before A is done with bar movements then both do a 5 burpee penalty. Remember…

Monday with Walker

11/18/19 Warm up: group + PVC Part A: core work Hold a plank as long as possible (alternating side planks is permitted) Then… The last person planking will begin doing 100 sit-ups, everyone else will be doing sit-ups ups until the final finisher completes all 100 sit-ups. WOD: Partners complete for time 1 mile run…