Tuesday

10/2/18 Warm up: group, mobility 400 m run, last 50m backwards 15-10-5 Cal row wall balls Skill/strength EMOM 8 10 med ball cleans 10 v-ups Partner wod: For time 60 Kb swings 53/35 50 Goblet squats 53/35 40 HR push ups 30 Box jumps 24/20 20 plate pass sit ups 35/25 10 Synchronized burpees 20…

Wednesday

9/26/18 Warm up: group, mobility. 2x 5 wall facing squats 3111 (tempo) 5 medball cleans 1 kb complex Emom 9 1) 10/8 cal row 2) 5-8 ring dips 3) 15 ab mat sit ups review/mobility Partner wod: Amrap 8 Ascending by 1’s Power snatch 75/55 2 min. rest Amrap 8 Ascending by 1’s Wall balls…

Tuesday

9/25/18 Warm up: trainer’s choice EMOM 8 10 Db bench press 10 bent over rows, (supinated grip) Wod: AMRAP 6,5,4. 1) Amrap 6 3 squat clean 95/65 5 pull ups 7 box jumps 2) amrap 5 @ 115/85 same movements 3) amrap 4 @ 135/95 same movements 2 min rest between amrap’s Rx+ begin at…

Monday

Warm up: group,trainers choice. Skill/Strength: Back squat warm up: 5 5 5 5 building to 50% of your 1rm. then: 4 reps–@–60% 3 reps–@–70% 2 reps–@–80% 1 rep—@–90% 1 rep—@–Pr ? note your weight. Wod: For Time, 10 down to 1 of: clean and jerk* 135/95 *perform 10 wall balls after each round. 20/14 Power…

Wednesday

9/19/18

warm up: group,dynamic.

skill/strength: Jump rope
3 min practice, 3×1 min. rounds for max reps. doubles or singles.

Partner wod:
100 wall balls
*
100 kb swings
*
100 barbell push ups
*
100 dl 135/95
*
*= 250m run together.
Split reps evenly, one works one rests.

Tuesday

9/18/18

Warm up: group, mobility
1x
21 15 9 of:
cal row
wall balls

Strength: Deadlift
Building to a heavy single
Warm up with triples to 60% of your 1rm. then singles to a heavy single. 5 attempts.

Wod: 3 RFT
15 T2b
10 Db shoulder to OH 50/35
5 cleans (squat) 155/105

Monday

9/17/18
Warm up: group trainers choice.

Skill/strength Shoulder press (Strict) (from racks)
Today we are looking for our 1rm.
warm up to 50% of your 1rm then: 3 3 2 2 1 1 1

Wod: For time:
400m run
10 down to 1 of:
push press 95/65
back squat 95/65
400m run

Rx+ 115/85