Thursday with Holly

Warm Up: Junkyard Dog As a group: inchworms, bear crawls, hamstring stretches. Barbell Warm Up Strength: 4-6 sets* 6-8 weighted KB step-ups (chest stays up up up!) 6-8 sumo deadlift high pulls (we’ll go over knee position in class) 10 ab rollouts *For those of you w/ more experience, take your time warming/ building up…

Wednesday

11/28/18 Warm up Trainer’s choice Strength: OH squats Partner wod: Amrap 20 Buy in: 5 rounds each of: 10 oh squats 75/55 + 200m row with remaining time amrap rounds of Cindy. each partner completes a full round of Cindy and then switch. One works,one rests! Cindy: 5 pull ups 10 push ups 15 air…

Tuesday

11/27/18 Warm up: Trainer’s choice Strength: snatch Partner Wod: Amrap 20 16 power snatch 75/55 200m run 16 thrusters 75/55 200m run 16 Clean and jerk 75/55 split reps evenly, 1×100 each on run. one works,one rests If raining: No run, jump rope instead 25 double unders or 50 singles each. Scale up or down,…

Monday

11/26/18
Warm up:TBD

Strength: Back squats
Warm up to 50-60% of your 1rm then,
5×3 building to a heavy triple. Note your heaviest triple.

Wod:For time:
30*25*20*15*10* Kb swings* 53/35

* 12/10 cal row and 1x100m slam ball carry AFTER each round. If rowers are taken, slam ball carry first…

Saturday

11/24/18 Warm up:group, tbd Sally to ?? Partner wod: For time 400m run w/slam ball 40/25 40 push press 95/65 40 front squats 95/65 40 med ball sit up toss 20/14 300m run w/slam ball 30 push press 30 front squats 30 med ball sit up toss 200 meter run w/sb 20 push press 20…

Wednesday

11/21/18 Warm up: TBD Wod: 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters 95/65 burpees over the bar We will scale as needed. This one is a good challenge! Remember the gym is closed Thursday 10/22 for the Holiday and resumes normal business hours on Friday Hope to see you Saturday for a partner or team…

Tuesday

11/20/18 Warm up: Group, Pvc mobility 3x 12/10 cal row 3 wall facing squats 5 med ball cleans 7 ball slams w/slam ball strength: Cleans Partner wod: Amrap 16 A does: 14 bent over rows 95/65 7 power cleans 95/65 14 air squats 7 V-ups B does: 100m farmer carry 30/20 then switch, B takes…

Monday with Holly

Monday, November 19 Warm Up: 400m run Coach-led PVC/ mobility 3 sets— 5 scap pulls 5 inchworms Barbell warmup/ go over pull-up progression Strength: 5 sets 5 deadlifts @ 70-85% 6-8 strict pull-ups 3 min rest WOD: 3 RFT 250m run 50 double unders/ attempts or 150 singles 15 pushups The goal today is to…

Saturday

11/17/18 Warm up: group, skill building… Wod: teams of two Buy in 1000m row then: 2 rounds 20 kb swings 53/35 15 burpees 10 pull ups 20 ab mat sit ups 4x100m run (2x100m each) Split row, partner A then does 20 kb swings then B does 20 kb swings and so on… One works,…