Thursday

4/19/18 Warm up: Group, pvc work 400 run 1x 15 back extensions 15 ball slams 15 sit ups 15/12 push ups   Strength/Skill as a class 500m row for time. rest 300m row for time. rest 300m row for time.   WOD:3 RFT 25 walking Lunges 20 KB Swings 53/35 15 Floor Press 115/85 10…

Wednesday

4/17/18   Warm up: 400m run/500 row 21 air squats 15 sit ups 9 push ups 2x 5 pull ups 10 alt. lunges 5 burpees   Skill/Strength:Barbell complex “Bear Complex” 5 rounds of 7 unbroken sets of: power clean front squat push press back squat push press   Start light and build. log your heaviest…

Humpday

4/11/18   Warm up: Group, mobility then 300m row 20 Air squats 15 sit ups 10 push ups 5 Pull ups   Skill: rope climbs 3 climbs each   Strength: Deadlift Warm up to 50% with 3 touch and goes. Set  Reps    % of 1rm. 1     10         50% 2      7          60% 3      5  …

Monday

4/9/18 Warm up: 400m run/row Pvc mobility followed by 2 rds of: 8 wall balls 8 push ups 5 scap pulls 15 sit ups   Strength: Front squats From rack, sets of five warming up to your last starting weight from 3/26. Then 5×4 reps building. Challenge yourself to use slightly more weight since we…

Wednesday

4/4/18 Warm up: group,pvc mobility then: 21 air squats 15 sit ups 9 burpees 15 sit ups 21 walking lunges   SKill: Double unders 2min practice followed by 3x1min. rounds of max doubles. Keep track of reps. 1 min rest between rounds.   Wod: Amrap 35 Teams of two: 50 air squats 50 burpees 50…