Monday with Walker

Group warm up Strength: deadlifts Build to a heavy set of 3 touch-and-go deadlifts You will have plenty of time, so focus on form and take your time building weight. You can share a bar but keep it wiped down between uses. WOD: Three four minutes rounds, maximum reps per round Air squats Push ups…

Saturday with Jim

Saturday 8/29/20 Warm up:dynamic Partner Wod: Amrap 30 Buy in: 1600m row switch every 400m with remaining time amrap 60 Abmat sit ups 50 Sumo DL high pulls 75/55# 40 Back Squats 75/55# 30 Barbell push ups 20 Box jumps 24/20″ 10 Burpees One works while one rests. Split reps how ever you like. Remember…

Wednesday with Jim

Wednesday 8/26/20 Warm up:dynamic Strength: EMOM 9 1) 20 db seated alternating shoulder press (like a seesaw) 25/15 2) 20 db alternating curls 25/15 3) :30 hollow hold WOD: Team “Jackie” 1000 meter row 50 thrusters 45/35 (empty barbell) 30 pull ups Splitting the class in teams of 2 or 3 with staggered 5 minute…

Tuesday with Jim

Tuesday 8/25/20 Warm up: Group dynamic. Pvc mobility Strength: Snatch (yes, full squat) working on form today, singles slowly building. (20 min. max) Partner Wod: Amrap 20 3 power snatch 75/55# 6 box jumps 24/20″ 9 abmat sit ups Every 4 min. 150m run(together) A does one complete round then B does one complete round…

Tuesday with Jim

Tuesday 8/18/20 Warm up: dynamic followed by 3 rds of: 5 med ball cleans 7 wall balls 10 shoulder taps 15 Ab mat sit ups 20 jumping jacks Skill: Review wod movements Wod: Benchmark DT 5 rounds for time of: 12 DL 9 Hang power cleans 6 Push Jerk Rx 155/105 Scaled options: 135/95 115/85…