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…

Saturday with Holly

06.15.2019 Footwork! 3 Sets: 10 Russian babymakers 10 plate squats 10 ring rows 10 shoulder presses (bare barbell) Barbell warm-up (1 partner follows warm up, other holds a plank. Switch & repeat.) WOD: AMRAP 30 In Teams of 2, alternating every 10 reps Buy In: 800m run together* 40 ball slams (40/25#) 40 toes-to-bar 40…

Wednesday with Holly

06.12.2019 Warm Up: Footwork in the sun Shoulder warm up Tabata plank & hollow hold Strength: 5-6 tempo dips (3 sec down, 2 sec @ bottom) :20 L-sit 8-10 Palloff presses/side (standing or half-kneeling) 5 min double under practice WOD: 4 RFT 30 Russian KBS (53/35#) 15 box jumps (24/20″) 30 double unders (90 singles)…

Tuesday with Jim

6/11/19 A date with a bar. Warm up:TBD Strength/skill “Bear complex” 1 power clean 1 front squat 1 push press (bring down to back rack position) 1 back squat 1 push press (return to front rack position) Repeat entire sequence 7x with out dropping the bar and you have done 1 bear complex. Start light…