Boo!

10/31/17

Warm up: trainer’s choice
Strength: deadlift
Building to a heavy single
warm up to 50% of 1rm then 5×1

Wod: Amrap 15
Ascending by 2’s
*
Pull ups
burpees

* = 3 Deadlift 225/155

Begin each round with 3 DL. Ladder up the pull ups & burpees.

10/24/17
warm up:group then 2x
15 jumping jacks
10 air squats
8 push ups
5 pull ups/ring rows

EMOM 10
even 7-10 ring push ups
odd 10 V ups

Wod: 2 RFT
100 double unders/200 singles
25 wall balls
25 burpees
25 kb swings
25 ab mat sit ups

New week!

10/23/17
warm up: 400m run/row, Group mobility.
2 rounds of Cindy:
5 pull ups,10 push ups,15 air squats.

Strength: 4 RNFT
8 Shoulder press(from floor,slowly building)
Between sets 10 bicep curls (per arm)25/15

Wod: Amrap 15
8 hang power clean and jerk 95/65
8 T2B
100m run

Rx+ 115/85

Monday Fun Day!

10/16/17 Warm up: group mobility 2x 15 air squats 10/8 push ups 5 burpees Skill: review oh squat. Building to determine EMOM weight.   EMOM 10 7-10 OH squats 7-10 Burpees   Wod: “Don’t overthink” 10 pull ups (descending by 1’s) 2 Air squats (ascending by 2’s) 8 push press after each round 95/65  …

Breathe

10/11/17 Warm up: 200m run/row Mobility 2x 15 jumping jacks 15 mountain climbers 10 air squats 1:00 plank holds(switch every :20)   Strength: Bench press With barbell build to a heavy single. warm up 3 3 3 then 1 1 1 1 1.   Wod: amrap 13 5 hang power snatch 95/65 8 Hand release…

10/10/17

10/10/17
warm up: group
 
Skill/strength: 5×5 each of:
snatch balance & Sotts press
Building w/snatch balance.
sotts press will be newer to most and done w/empty bar.
 
Wod. Amrap 15 (ascending by 1’s)
Push press 95/65
Front squat 95/65
Ab mat sit ups